Cider-Glazed Sweet Potatoes with Cranberries

Ingredients: 

2 large sweet potatoes, peeled and cut into 1-inch chunks

1 1/2 cups apple cider or apple juice

1/4 cup packed brown sugar

2 Tbsp. butter or tub margarine

1/2 tsp. nutmeg

1/2 tsp. ground allspice

1/2 cup dried unsweetened cranberries

 Directions:

Peel and cut the sweet potatoes into 2-inch cubes. Steam them in a steamer basket or cover them in a pot with 1/4 cup of water. Steam the potatoes for 10-15 minutes or until the cubes are tender.  If desired, you can also steam them in the microwave.  Ste the potatoes aside in a large bowl.

Combine the cider, sugar, butter, nutmeg and allspice in a large non-stick skillet over medium-high heat. Bring the mixture to a boil, stirring often. Add the potatoes, reduce the heat so the liquid is simmering and cook for five minutes, stirring occasionally.

Add the cranberries and continue cooking until the liquid is reduced to a syrupy glaze and the potatoes are tender, about 10 minutes. If the glaze becomes very thick before the potatoes become tender, thin it with a small amount of cider. When the potatoes are tender, transfer them to a serving bowl with a slotted spoon. Pour the remaining glaze over the sweet potatoes and serve.

Makes six servings.

Per serving: 170 calories, 4 g total fat (0-2 g saturated fat), 34 g carbohydrate, 1 g protein, 2 g dietary fiber, and 30 mg sodium.

–From the American Institute for Cancer Research

Southwestern Meatloaf

Ingredients:

1/2 cup rolled oats (not quick cooking or instant)

2 egg whites, beaten until frothy

1 can (14 oz.) diced tomatoes

1 1/4 lbs. 93 % lean ground turkey

1 Tbsp. chili powder

1 tsp. oregano

1 package (10 oz.) frozen spinach, defrosted, squeezed dry and finely chopped

1/2 cup small (nibblet) corn kernels (frozen or fresh)

Salt and freshly ground black pepper, to taste

1/4 cup chili sauce or ketchup

Directions:

Preheat the oven to 375 degrees. In a large bowl, use a fork to mix together the oats, egg whites and tomato.  Add the turkey, chili powder and oregano. Mix in the spinach and corn until they are well blended. Season to taste with salt and pepper.

Transfer the mixture to an 8 x 5 x 3 inch loaf pan.  Bake, uncovered for 45 minutes. Remove the meatloaf from the oven and spread the chili sauce (or ketchup) over the top. Return the loaf to the oven and continue baking until the internal temperature of the meatloaf reaches 165 degrees on a meat thermometer.

Transfer the meatloaf from the oven to a rack on a counter and let it sit for 15 minutes before slicing. Makes 8 servings.

Per serving: 150 calories, 5 g total fat (2 g saturated fat), 10 g carbohydrate, 17 g protein, 2 g dietary fiber, 360 mg sodium.

–From the American Institute for Cancer Research