Potato Roast Ingredients

1 ½ pounds beef, tri tip roast, boneless
1 ½ pounds tiny potatoes
1/8 teaspoon cayenne pepper
1 ½ teaspoon chili powder
½ teaspoon cumin, ground
3 tablespoon lemon juice
¼ teaspoon garlic powder
¼ teaspoon oregano, dried
¼ teaspoon salt
1 tablespoon cooking oil

Method:

1. Wash the tiny potatoes thoroughly and cook them in a small amount of lightly salted boiling water in a covered medium saucepan for about 10 minutes or until they turn tender. Drain well and leave aside.
2. Combine ground cumin, garlic powder, chili powder, cayenne pepper, dried oregano and salt in a small bowl. Toss potatoes gently with 2 tablespoons freshly extracted lemon juice and cooking oil. Sprinkle 1 ½ teaspoon of cayenne pepper and chili powder mixture and toss again to coat the potatoes evenly.
3. Lightly grease a rectangle baking pan (15x10x1 inch). Arrange the potatoes in this greased pan in a single layer.
4. Brush the remaining 1 teaspoon lemon juice all over the roast and sprinkle the remaining cayenne pepper and chili powder mixture.
5. Place roast in a rack that is set in a shallow roasting pan. Insert an oven friendly meat thermometer in the thickest part or center of the roast. Place the roast in a 425 degree Fahrenheit oven and roast until it reaches the desired doneness.
6. For medium to rare doneness roast for approximately 30 minutes and for medium doneness allow roasting for about 40 to 45 minutes. The thermometer inserted in the roast should register 140 degree Fahrenheit for medium to rare doneness and 155 degree Fahrenheit for medium doneness.
7. Remove the roast from the oven and cover it with foil. Let it stand for about 15 minutes. The temperature of the roast will rise 5 degrees Fahrenheit while it stands.
8. While the roast is standing, place the potatoes in the same 425 degree Fahrenheit oven and bake them uncovered for about 15 minutes or until the potatoes are brown and tender. Turn the potatoes once halfway through for even baking.
9. Slice the roast thinly across the grain when it is cool enough to handle. Serve sliced roast with warm spicy potatoes. This recipe makes 6 servings.

Health Tip:

• Roast with spicy potato recipe provides 265 calories, 20 gm carbohydrates, 8 gm total fat and 28 gm proteins per serving.
• Choose extra lean cuts of meat and trim all the visible fat from the meat to keep the cholesterol and total fats low. This recipe provides 54 mg cholesterol and 2 gm saturated fats per serving.

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Potato Salad Ingredients

Tofu – twelve ounce packet (use the soft silken style for this preparation). Tofu is bean curd.
Garlic – one clove (minced into small pieces)
Red or Yukon gold potatoes – three pounds
Mustard – one tablespoon
Whole milk or pickle juice – as required
Hard cooked egg – three (peel and chop them into small pieces)
Pepper, black – according to taste
Scallion – half cup (green onion) cut them into thin slices
Dill pickle – half cup (chop them)
Lemon juice – three tablespoons
Olive oil – two tablespoons
Salt – one teaspoon
Bell pepper (red) – one (chop into small pieces)
Celery – one cup, chopped into pieces.

Method Of Preparation

1. Place the potatoes in a saucepan and pour enough water in so that the tops are covered. Place the saucepan in a four quart Dutch oven.
2. Add a little salt to the water and cook the potatoes on low heat for 20 to 25 minutes. The potatoes will become soft and tender.
3. Allow them to cool. Drain the potatoes and dice them into small cubes.
4. Prepare the dressing which comprises of mustard, tofu or bean curd, garlic, lemon juice and salt. Add these ingredients into a food processor.
5. Blend the ingredients well, with a small amount of olive oil.
6. Put off the blender and scoop out the dressing.
7. Take a big salad bowl. Add the cooked potatoes, lemon juice, pickles, celery, green onions, egg and sweet pepper.
8. Pour in the dressing over the veggies and toss well. This ensures a uniform distribution of the dressing.
9. Garnish with black pepper.
10. Refrigerate for about twenty four hours.
11. Add a tablespoon of pickle juice or milk, prior to serving.

Health Tips

• The above mentioned ingredients provide ten servings.
• It is a popular recipe, which contains egg and dairy products, in the form of hard cooked egg and whole milk respectively.
• Calorie trimmed potato salad is perfect as a side dish for dinner as it is relatively easy to digest. It is also a very healthy snack and can be had the next day as leftovers.
• Each serving of the salad provides 113 calories.
• Calorie trimmed potato salad is easy to prepare in forty five minutes, though the resting time is four hours.
• The salad provides 4 grams of total fat and a gram of saturated fat. It also provides 46 mg of cholesterol, per serving.
• It contributes 4 grams of protein and 2 grams of dietary fiber.
• The salad provides 286 mg of sodium and 16 grams of carbohydrates.

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Sweet Potato Recipe Ingredients:

2 cups sweet potatoes, peeled, rinsed and chopped
12 raisin bread slices, toasted lightly and cubed
2 teaspoon seasoning, Jamaican jerk
¾ cup chicken broth, reduced sodium and reduced fat

More information on sweet potato diet

Method:

1. Preheat the oven to 325 degree Fahrenheit.
2. Pour low sodium and low fat chicken broth in a medium sauce pan and heat it over medium heat. After a boil add chopped sweet potatoes and return the contents to boil.
3. Reduce heat and cover the sauce pan. Cook the sweet potatoes covered for about 8 to 10 minutes or till it turns tender, yet remains firm.
4. Stir in Jamaican jerk seasoning and raisin bread cubes, mix well. If you feel that the contents are getting dry then you can add more chicken broth, if needed. As the bread will soak the liquid chicken broth the contents may get a bit dry, but to keep them moistened you may add small amounts of additional chicken broth in the pan.
5. Spoon this filling in a medium size casserole and place it in the preheated oven. Bake for about 30 minutes or till the contents are heated through. You may even stuff the sweet potato stuffing in the loosen skin of a turkey and bake it in that manner, if desired. This recipe makes 12 servings.

Health Tip:

• If you want to make this recipe vegetarian then you may use low sodium vegetable stock or vegetable broth instead of chicken broth.
• This is an easy, low calorie recipe that can be cooked within 30 to 40 minutes. This recipe provides only about 89 calories and 1 gm total fat per serving.
• This recipe provides 190 mg sodium per serving, so a person on low sodium diet or sodium restricted diet should balance other sodium rich foods in his/her diet accordingly.
• This recipe can also be considered diabetes friendly and heart friendly as it provides negligible saturated fats and cholesterol, 3 gm protein per serving and 18 gm carbohydrates per serving.
• Sweet potatoes that form basis of this recipe are naturally sweet root vegetables. Sweet potatoes are rich in vitamin A, vitamin C, copper, manganese, pyridoxine, iron, potassium and fiber. Sweet potatoes also contain unique root storage proteins which have potent antioxidant benefits to the body. Looking at the nutrient profile of sweet potatoes, this recipe can be considered a nutrient rich, antioxidant rich, and anti-inflammatory recipe.

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