Roasted Garlic and Sweet Potato Soup Recipe

• 10 Servings
• Prep: 1 hour + cooling Cook: 15 min.

Ingredients

• 1 whole garlic bulb
• 3 teaspoons olive oil, divided
• 2-1/2 pounds sweet potatoes (about 4 large), peeled and cut into 1/2-inch slices
• 2 large onions, cut into wedges
• 6 cups reduced-sodium chicken broth, divided
• 2 tablespoons minced fresh parsley
• 1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
• 1/4 teaspoon salt
• 1/8 teaspoon pepper

Directions

• Remove papery outer skin from garlic bulb (do not peel or separate cloves). Cut top off bulb; brush with 1/2 teaspoon oil. Wrap in heavy-duty foil.
• Place sweet potatoes and onions in a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray. Drizzle with remaining oil; toss to coat.
• Bake garlic and vegetables at 425° for 30-35 minutes or until tender. Cool for 10-15 minutes.
• Place 1-1/2 cups broth, parsley, thyme, salt and pepper in a blender. Squeeze softened garlic into mixture; cover and process until smooth. Transfer to a large saucepan.
• In batches, process the sweet potatoes, onions and remaining broth until smooth; add to garlic mixture. Cook, stirring occasionally, until heated through. Yield: 10 servings (2-1/2 quarts).

Nutrition Facts: 1 cup equals 109 calories, 2 g fat (trace saturated fat), 0 cholesterol, 440 mg sodium, 21 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

Warm Chicken Sausage & Potato Salad

This salad is easy, fast and flavorful.

From EatingWell: January/February 2007, EatingWell for a Healthy Heart Cookbook (2008)

4 servings, about 1 3/4 cups each

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

Ingredients

• 1 pound small potatoes, cut in half
• 1 5-ounce bag arugula (about 4 cups, gently packed)
• 12 ounces precooked chicken sausage, cut crosswise into 1/2-inch pieces
• 1/3 cup cider vinegar
• 1 tablespoon maple syrup
• 1 tablespoon whole-grain or Dijon mustard
• 1 tablespoon extra-virgin olive oil
• Freshly ground pepper, to taste

Preparation

1. Bring 1 inch of water to a boil in a Dutch oven. Place potatoes in a steamer basket and steam, covered, until just cooked through, about 15 minutes. Transfer to a large bowl and add arugula; cover with foil to keep warm.
2. Cook sausage in a medium skillet over medium heat, stirring often, until browned and heated through, about 5 minutes. Add to the potato-arugula mixture.
3. Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits. Gradually whisk in oil. Pour the dressing over the salad and toss until the arugula is wilted. Season with pepper.

Nutrition

Per serving: 258 calories; 9 g fat (1 g sat, 3 g mono); 60 mg cholesterol; 27 g carbohydrates; 3 g added sugars; 15 g protein; 2 g fiber; 483 mg sodium; 103 mg potassium.

Nutrition Bonus: Vitamin C (45% daily value).

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat