Creole Sweet Potatoes, Corn and Squash Bake Recipe

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Creole Sweet Potatoes, Corn and Squash Bake
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Ingredients
15
Count
Nutrition
158
Calories
Total time
60
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 190°C.
  2. Add the sweet potatoes to a saucepan of boiling water.
  3. Simmer uncovered over medium heat for 6 minutes.
  4. Add the squashes and simmer for 4 minutes, or until both vegetables are nearly tender but not too soft.
  5. Drain and rinse the vegetables with cold water.
  6. Cut squashes and sweet potatoes into 2 centimeter dice (a little smaller than 1 inch).
  7. Heat the oil in a medium saute pan.
  8. Add the onion, pepper and celery and cook over medium low heat, stirring, until onion begins to brown, about 7 minutes.
  9. Add garlic and cook for another 1/2 minute.
  10. Add the tomatoes, bay leaf, paprika, salt and pepper and bring to a boil.
  11. Cook uncovered over medium heat, stirring often, for 10 minutes or until the sauce is thick.
  12. Discard the bay leaf.
  13. Add the oregano, thyme and hot sauce to taste.
  14. Add the squash, corn and sweet potatoes to the sauce.
  15. Season to taste with salt and pepper.
  16. Spoon into a 2-liter casserole.
  17. Cover and bake for 25 to 30 minutes or until the vegetables are tender.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 158.08 Kcal (662 kJ)
Calories from fat 36.67 Kcal
% Daily Value*
Total Fat 4.07g 6%
Sodium 54.73mg 2%
Potassium 416.41mg 9%
Total Carbs 27.2g 9%
Sugars 5.25g 21%
Dietary Fiber 4.25g 17%
Protein 3.46g 7%
Vitamin C 23mg 38%
Vitamin A 1.1mg 36%
Iron 9.3mg 52%
Calcium 37.3mg 4%
Amount Per 100 g
Calories 99.72 Kcal (418 kJ)
Calories from fat 23.13 Kcal
% Daily Value*
Total Fat 2.57g 6%
Sodium 34.53mg 2%
Potassium 262.68mg 9%
Total Carbs 17.16g 9%
Sugars 3.31g 21%
Dietary Fiber 2.68g 17%
Protein 2.18g 7%
Vitamin C 14.5mg 38%
Vitamin A 0.7mg 36%
Iron 5.9mg 52%
Calcium 23.5mg 4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.7
    Points
  • 4
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free,
  • good source of fiber

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