linniec
12-01-2006, 11:37 AM
My First Nomination for Microwaved Foods is baked sweet potato--something with only one ingredient is so easy that even I can deal with it. But the sweet potato is very nutritious (for alternate ideas, see the write-up "SWEETPOTATOES: MOTHER NATURE’S BEST WORK" after the recipe).
Amounts or ingredreient-------- ------------ --------------------------------
1/2 pounds or 1 sweet potato -- per person
-- Preparation Method:
Pierce as many as 4 whole medium sweet potatoes in several places. Place in a microwaveable dish on a paper towel kind of in a spoke pattern.(or separated from each other so they don't touch. Cook on high until tender, 5 to 9 minutes for 2 potatoes, 10 to 13 minutes for 4 potatoes, turning them over and rearrangeing after 5 minutes. Cover with a towel and let stand for 5 minutes. I'd cover while microwaving too. A good cover is .50 at the dollar store ( when you figure in the price of a roll of paper towels, the .50 quasi-permanent cover from the dollar store is cheap in no time) I've had my dollar-store cover 3 years.
Here's more about Sweet potatos-From North Carolina Agricultural Extension
SWEETPOTATOES: MOTHER NATURE’S BEST WORK
the world’s most perfect food, a powerhouse of nutrients. Of course, a good source of dietary fiber. fat-and cholesterol-free, low sodium, easy to prepare. : the sweet potato.
Instead of a plain potato, bake or microwave Sweet Potatoes to accompany any type of meat, poultry or fish. Add chunks of SweetPotatoes to soups, stews and even chili. Raw SweetPotatoes can be peeled and grated to add to salads or thinly sliced to star on a vegetable and dip platter. Or, for a delicious change-of-pace breakfast, try a microwaved sweet potato topped with low-fat yogurt and a drizzling of honey.
SweetPotatoes are a provider of vitamin A and beta carotene (a compound your body converts into vitamin A), both of which promote healthy skin, hair and eyesight. a serving of Sweet Potatoes has four times the recommended daily allowance for beta carotene. one cup of cooked sweetpotato provides so much beta carotene that it would take 23 cups of broccoli to provide the same amount!
Sweet potatoes also contain vitamins C and are a fair source of vitamin E. Along with beta carotene, these vitamins make up the terrific trio of antioxidant nutrients scientists believe may help prevent heart disease and cancer, bolster the immune system, and even slow the aging process. One medium sweetpotato provides nearly half of your daily requirement of vitamin C. And, the fact that Sweet Potatoes are fat-free makes them a real vitamin E standout. Vitamin E is a fat-soluble vitamin, meaning that it is usually found in foods rich in fat such as vegetable oils, nuts and avocados. one sweetpotatoGives you a dose of vitamin E with no fat at all. Sweet Potatoes are also a great source of dietary fiber. When eaten with the skin, they offer more fiber than oatmeal! With all this for only about 120 calories per medium sweetpotato.
Recently, SweetPotatoes took top honors in two surveys focusing of the nutritional benefits of vegetables. In the first, The Nutrition Action Health Letter rated 58 vegetables from artichokes to winter squash, adding up the percentages of recommended daily allowances for six nutrients (vitamin A, vitamin C, folate, iron, copper and calcium,), plus fiber. Sweet potatoes scored a whopping 582; its nearest competitor, a raw carrot, came in at 434. The baked potato rated a paltry 114.
In the second survey the consumer watchdog group, Center for Science in the Public Interest (CSPI), rated the relative nutritional value of common vegetables based on their content of fiber, complex carbohydrates, protein, vitamins A and C, iron and calcium. Once again, the sweetpotato came out on top with a score of 184 compared to a similarly prepared potato, which came in at 83. Carrots, the self-proclaimed beta carotene king, scored only 30.
---North Carolina SweetPotato Commission
Linnie
Amounts or ingredreient-------- ------------ --------------------------------
1/2 pounds or 1 sweet potato -- per person
-- Preparation Method:
Pierce as many as 4 whole medium sweet potatoes in several places. Place in a microwaveable dish on a paper towel kind of in a spoke pattern.(or separated from each other so they don't touch. Cook on high until tender, 5 to 9 minutes for 2 potatoes, 10 to 13 minutes for 4 potatoes, turning them over and rearrangeing after 5 minutes. Cover with a towel and let stand for 5 minutes. I'd cover while microwaving too. A good cover is .50 at the dollar store ( when you figure in the price of a roll of paper towels, the .50 quasi-permanent cover from the dollar store is cheap in no time) I've had my dollar-store cover 3 years.
Here's more about Sweet potatos-From North Carolina Agricultural Extension
SWEETPOTATOES: MOTHER NATURE’S BEST WORK
the world’s most perfect food, a powerhouse of nutrients. Of course, a good source of dietary fiber. fat-and cholesterol-free, low sodium, easy to prepare. : the sweet potato.
Instead of a plain potato, bake or microwave Sweet Potatoes to accompany any type of meat, poultry or fish. Add chunks of SweetPotatoes to soups, stews and even chili. Raw SweetPotatoes can be peeled and grated to add to salads or thinly sliced to star on a vegetable and dip platter. Or, for a delicious change-of-pace breakfast, try a microwaved sweet potato topped with low-fat yogurt and a drizzling of honey.
SweetPotatoes are a provider of vitamin A and beta carotene (a compound your body converts into vitamin A), both of which promote healthy skin, hair and eyesight. a serving of Sweet Potatoes has four times the recommended daily allowance for beta carotene. one cup of cooked sweetpotato provides so much beta carotene that it would take 23 cups of broccoli to provide the same amount!
Sweet potatoes also contain vitamins C and are a fair source of vitamin E. Along with beta carotene, these vitamins make up the terrific trio of antioxidant nutrients scientists believe may help prevent heart disease and cancer, bolster the immune system, and even slow the aging process. One medium sweetpotato provides nearly half of your daily requirement of vitamin C. And, the fact that Sweet Potatoes are fat-free makes them a real vitamin E standout. Vitamin E is a fat-soluble vitamin, meaning that it is usually found in foods rich in fat such as vegetable oils, nuts and avocados. one sweetpotatoGives you a dose of vitamin E with no fat at all. Sweet Potatoes are also a great source of dietary fiber. When eaten with the skin, they offer more fiber than oatmeal! With all this for only about 120 calories per medium sweetpotato.
Recently, SweetPotatoes took top honors in two surveys focusing of the nutritional benefits of vegetables. In the first, The Nutrition Action Health Letter rated 58 vegetables from artichokes to winter squash, adding up the percentages of recommended daily allowances for six nutrients (vitamin A, vitamin C, folate, iron, copper and calcium,), plus fiber. Sweet potatoes scored a whopping 582; its nearest competitor, a raw carrot, came in at 434. The baked potato rated a paltry 114.
In the second survey the consumer watchdog group, Center for Science in the Public Interest (CSPI), rated the relative nutritional value of common vegetables based on their content of fiber, complex carbohydrates, protein, vitamins A and C, iron and calcium. Once again, the sweetpotato came out on top with a score of 184 compared to a similarly prepared potato, which came in at 83. Carrots, the self-proclaimed beta carotene king, scored only 30.
---North Carolina SweetPotato Commission
Linnie