Sweet potato jackets
Liven up baked spuds with punchy flavours and sweet potatoes – they’re low GI
Try
these best-dressed spuds
CORONATION CHICKPEAS
PREP TIME: 10 MINS
Drain a 400g can no-added-salt chickpeas. Mix with 150g reduced-fat Greek-style natural yoghurt, 50g mango chutney,
2 tsp mild curry powder or gluten free curry powder, a good squeeze of lime juice and freshly ground black pepper. Pile mixture into 2 small (200g each) baked sweet potatoes, top with ½ thinly sliced small red onion, small handful of coriander leaves and scattering of nigella or sesame seeds. Serve lime wedge on the side.
Serves 4 (as a light meal).
NUTRITION INFO
PER SERVE 872kJ, protein 9g, total fat 2g (sat. fat 1g), carbs 32g, fibre 8g, sodium 157mg • Carb exchanges 2• GI estimate low
• Gluten-free option
SAUSAGE MEATBALL MARINARA
PREP TIME: 15 MINS | COOK TIME: 15 MINS Squeeze out meat from 4 Peppercorn extra lean
beef sausages and roll into eight balls. Fry meatballs in a little olive oil in non-stick frying pan until golden all over. Add 300g passata, 1 Tbsp salt-reduced tomato sauce, 1 tsp fennel seeds, pinch red chilli flakes and ½ tsp dried oregano. Simmer for 8-10 minutes or until sauce thickens and
meatballs cooked through. Season with pepper. Preheat grill to high. Split 2 small (200g each) baked sweet potatoes and place them in small foil-lined baking dish. Fill sweet potatoes with meatballs and sauce. Sprinkle over 50g reduced-fat grated cheese. Cook under grill until the cheese melts. Top with a pinch of chilli flakes. Serves 4 (as a light meal).
NUTRITION INFO
PER SERVE 1030kJ, protein 15g, total fat 10g (sat. fat 4g), carbs 23g, fibre 6g, sodium 534mg • Carb exchanges 1½ • GI estimate low
• Gluten free • Lower carb
PULLED PESTO CHICKEN
PREP TIME: 5 MINS
Shred 220g cooked skinless chicken breasts with forks. Mix chicken with 100g extra light cream cheese and 1½ Tbsp basil pesto. Divide the mixture between 2 small (200g each) baked sweet potatoes and top with 1 Tbsp toasted pine nuts and torn basil leaves. Serves 2 (as a main meal). ■
NUTRITION INFO
PER SERVE 2110kJ, protein 44g, total fat 21g (sat. fat 5g), carbs 31g, fibre 7g, sodium 258mg • Carb exchanges 2• GI estimate low
• Gluten free
BLUE CHEESE, BACON, PECANS & CRANBERRIES
PREP TIME: 5 MINS
Split 2 small (200g each) baked sweet potatoes down the middle and stuff each one with 50g of crispy lean bacon. Divide 2 Tbsp light sour
cream, 30g crumbled hard blue cheese and 1 Tbsp dried cranberries between the sweet potato. Crush a few pecans (8 nuts) in your hands and scatter these over too, with freshly ground black pepper. Drizzle with 1 tsp maple syrup.
Serves 2 (as a main meal).
NUTRITION INFO
PER SERVE 1620kJ, protein 16g, total fat 18g (sat. fat 7g), carbs 36g, fibre 7g, sodium 694mg • Carb exchanges 2½
• GI estimate low • Gluten free