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Sweet Potato Stir-Fry

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.  

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
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 

Preparation time: About 15 minutes
Cooking time: About 15 minutes 
Serves 4


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.
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.

Nutrient Analysis:

1/4 of Recipe

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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