Meatless Mondays (Part II)

To follow up on my last post, Meatless Mondays Part I, I thought another recipe option would be helpful to those (like me) who are cutting down on eating red meat. This post could have also been called “Say Hello to the Sweet Potato” — Here’s why you’ll want to get to know this healthy root veggie:

The sweet potato (a member of the morning glory family) is very low in saturated fat and cholesterol. It’s also a good source of dietary fiber, vitamin B6 and potassium, and a very good source of vitamin A, vitamin C and manganese.

CSPI (The Center for Science in the Public Interest), ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and
caffeine. The higher the score, the more nutritious the food.

If you’re liking the sound of this like I do, let’s get to a “Meatless Monday” (or any night of the week) meal with this recipe from my book, The Diabetes Food and Nutrition Bible (co-authored with Hope Warshaw, published by the American Diabetes Association).

Sweet Potato and Black Bean Burritos with Salsa Fresca

- 1/2 pounds sweet potatoes, peeled, rinsed, and cut into bite-sized chunks
- 1/4 cup vegetable broth
- 3 scallions, minced
- 1 teaspoon dried thyme
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- sea salt and fresh-ground black pepper to taste
- 1 cup canned black beans, drained and rinsed
- 4 large whole-wheat tortillas

Salsa fresca
- 4 medium tomatoes, seeded and diced
- 3 tablespoons minced red onion
- 3 tablespoons minced cilantro
- 2 cloves garlic, minced
- 3 tablespoons red wine vinegar
- sea salt and fresh-ground black pepper to taste

1. Add the sweet potatoes to a medium saucepan, and add water to cover. Bring the sweet potatoes to a gentle boil for about five to six minutes, until sweet potatoes are tender. Drain.
2. Heat the broth in a skillet over medium heat. Add the sweet potatoes and scallions and cook for about three minutes. Add the thyme, chili powder, cumin, salt, and pepper. Cook for about three minutes. Add the black beans and cook for one minute
3. Combine all the ingredients for the salsa fresca and set aside.
4. Warm the tortillas by placing them one by one in a dry skillet over medium heat, turning once for a total of about one to two minutes per side. Divide the sweet potato mixture evenly over all tortillas and roll them up to seal. Serve with the salsa fresca.


To order this cookbook, please visit The American Diabetes Association


This entry was posted on Tuesday, March 27th, 2012 at 3:17 pm and is filed under American Diabetes Association Cookbook, Comfort Foods, meatless monday, sweet potato, Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

Leave a Reply