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What a great way to get generous helping of the antioxidants beta-carotene and vitamin C! This nutrient rich side dish will surely be a treat for your taste buds as they experience its exotic flavors. |
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Ingredients: |
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3 | large oranges |
| 3-4 cups | spinach, rinse, dry chill until needed |
| 1/2 cup | fat-free reduced-sodium chicken broth (or use canned vegetable broth) |
| 1/2 cup | raisins |
| 1/4 cup | orange juice</td>
| | 2 tsp. | honey |
| 1/8 tsp. | ground cloves |
| 1/8 tsp. | ground nutmeg |
| 1/4 tsp. | salt |
| 1/4 tsp. | pepper |
| 1/4 tsp. | ground cinnamon |
| 1/8 tsp. | crushed chilies |
| 2 tsp. | salad oil |
| 2 lg. | sweet potatoes or yams, peeled and cut into 1/4-inch (6-mm) sticks |
| 1/4 cup | sweetened shredded coconut |
| 1/3 cup | pomegranate seeds |
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| Preparation time: About 15 minutes |
| Cooking time: About 15 minutes |
| Serves 4 |
Instructions:
Cut off and discard the peel and all white membrane from oranges; then cut fruit crosswise into thin slices. Cover and set aside. Arrange spinach leaves on a rimmed platter; cover and set aside. In a bowl, stir together broth, raisins, orange juice, honey, cloves, nutmeg, salt, pepper, cinnamon and crushed chilies; set aside.
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Heat oil in a wide nonstick frying pan or wok over medium-high heat. When oil is hot, add sweet potatoes, and 2 tablespoons (30 ml) water; stir-fry until potatoes begin to brown and begin to soften (about 7 minutes). Add water, 1 tablespoon (15 ml) at a time, if pan appears dry. Add broth mixture to pan; cover and cook until potatoes are just tender to bite (about 5 minutes). Uncover and stir-fry until liquid has evaporated. Remove pan from heat and stir in coconut and 1/4 cup (40 g) of the pomegranate seeds.
Arrange orange slices over spinach leaves on platter. Spoon potato mixture over oranges; sprinkle with remaining pomegranate seeds.
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Nutrient Analysis:
| 1/4 of Recipe
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| Calories | 275 |
| Protein | 4.5 grams |
| Carbohydrate | 57 grams |
| Dietary Fiber | 7 grams |
| Total Fat | 5 grams |
| Saturated | 2.3 grams |
| Monounsaturated | 1.9 grams |
| Polyunsaturated |
.5 grams |
| Cholesterol | 0 |
| Vitamin C | 85 mg |
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