Roasted Sweet Potato Salad
Tackle traditional potato salad boredom at your next tailgate party by using oven-roasted sweet potatoes. After just one bite, guests will be rushing back for more of this antioxidant-, fiber- and nutrient-rich salad. Roast sweet potatoes in the oven first, and then throw in pineapple chunks, raisins, pecans, green onions and celery. Score on the sauce by pairing light mayonnaise with high-flavor, low-calorie ingredients like orange, ginger and Dijon mustard.
Makes about 12 servings (1 cup each)
4 pounds sweet potatoes
2 tablespoons olive oil
1/4 teaspoon (each) salt and pepper
2/3 cup coarsely chopped pecans
1 2/3 cups diced (1/2-inch) fresh pineapple
2/3 cup chopped celery
3/4 cup finely chopped green onion (white and green parts)
1/2 cup seedless raisins
1/2 cup light, reduced-fat mayonnaise
1 teaspoon finely grated orange zest
2 tablespoons fresh squeezed orange juice
1 1/2 teaspoons finely grated fresh ginger
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon black pepper
1. Heat oven to 400 F. Coat a large, rimmed sheet pan (roughly 18 inches by 13 inches) with vegetable spray.
2. Wash, peel and cut sweet potatoes into bite-size (1-inch) diced pieces. Toss in a large bowl with olive oil and 1/4 teaspoon each salt and pepper. Spread in pan.
3. Roast 25 to 35 minutes, stirring several times, just until slightly tender when pierced with fork. (It should not feel mushy or break apart.) Remove to wire rack and cool slightly.
4. While potatoes roast, combine pecans, pineapple, celery, onions and raisins in a large bowl.
5. In a separate small bowl, whisk together dressing ingredients (mayonnaise, orange juice and zest, ginger, mustard, salt and pepper).
6. Add warm potatoes and dressing mixture to pecan-pineapple mixture, tossing lightly until blended.
7. Serve immediately or chill first. Refrigerate leftovers in covered container.
Nutrition information (per serving)
4 g protein
39 g carbohydrates
9 g fat (0.5 g saturated)
2 mg cholesterol
249 mg sodium
785 mg potassium
70 mg calcium
1.4 mg iron
26261 IU vitamin A
40 mg vitamin C
6 g fiber
Tags: antioxidant-boost , dinner , fruit , high-fiber , high-potassium , nutrient-rich , side dish , vegetables , vegetarian
Kim Galeaz is a registered dietitian and owner of Galeaz Food & Nutrition Communications based in Indianapolis. As a culinary-nutrition consultant and spokeswoman, Galeaz is passionate about blending great taste with good health in all of her culinary creations.