Heart-Healthy Substitutions

Cultivate good nutrition by making heart-healthy choices when you buy groceries and cook your favorite recipes. By making wise substitutions, you and your family can reap the benefits for years to come.

selected sources: Fat-Sensible Substitutions, www.americanheart.org, 5/08 Heart-Healthy Diet, www.mayoclinic.com, 3/08

Cider-Glazed Sweet Potatoes with Cranberries
From American Institute for Cancer Research
www.aicr.org

30 minutes prep time | Serves 4

2 large sweet potatoes, peeled and cut into 1-inch chunks
1 1/2 c apple cider or apple juice
1/4 c packed golden brown sugar
2 Tbsp butter
1/2 tsp nutmeg
1/2 tsp ground allspice
1/2 c dried cranberries
Salt and freshly ground black pepper

1. Cook sweet potatoes in large pot of boiling salted water until halfway cooked (a knife inserted into center will encounter resistance), about 5 minutes. Drain and cool. (This step can be done 1 day ahead. Cover and refrigerate sweet potatoes after cooking.)

2. Combine cider, sugar, butter, nutmeg, and allspice in large nonstick skillet over medium-high heat. Bring to boil, stirring often. Add potatoes and reduce heat so liquid is simmering.

3. Cook 5 minutes, stirring occasionally. Add cranberries and continue cooking until liquid is reduced to syrupy glaze and potatoes are tender, about 10 minutes. (If glaze becomes very thick before potatoes become tender, thin it with a small amount of cider.)

4. When potatoes are tender, transfer with slotted spoon to serving bowl. Season to taste with salt and pepper. Pour remaining glaze over sweet potatoes and serve.

Per serving: 276 Calories, 2 g Protein, 55 g Carbohydrates, 4 g Fiber, 6 g Total fat (4 g sat, 2 g mono), 87 mg Sodium, Vitamin A, Manganese, Vitamin B6, Biotin, C, Pantothenic acid, Copper, Potassium