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Lunch: Sweet Potato and Spinach Dumplings
Sweet Potato and Spinach Dumplings, October 2015
This recipe includes superfoods such as:
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1 large (10-oz) sweet potato
1 egg
2 egg whites
1 cup fat-free ricotta cheese
1/4 cup grated Parmesan cheese
1/4 tsp ground black pepper
1/4 tsp ground nutmeg
1/2 cup frozen chopped spinach, thawed and drained
1 cup white whole-wheat flour
Cooking spray
20 oz 93% fat-free lean ground turkey
1 (24.5-oz) jar light-in-sodium marinara sauce (such as Amy’s)
1 cup low-sodium chicken or vegetable broth
Instructions
Preheat the oven to 375 degrees F. Place the sweet potato on a baking sheet and bake for 40 minutes, or until soft when poked with a fork. Remove the sweet potato from the oven and set it aside to cool.
Meanwhile, in a large bowl, whisk the egg, egg whites, and ricotta cheese until smooth. Fold in the Parmesan cheese, pepper, nutmeg, and spinach.
Remove the skin from the sweet potato and mash well. Fold in the mashed sweet potato and the flour to the egg-ricotta mixture. The mixture will be wet and sticky. Let it rest for 10 minutes.
While the dough rests, coat a large sauté pan with cooking spray and heat it over medium-high heat. Add the turkey and sauté until barely cooked through, about 8 minutes.
Pour the marinara sauce and broth over the turkey and stir to incorporate. Reduce the heat to low.
Scoop 2-inch balls of the dumpling batter and gently drop them into the sauce to make 24 dumplings. Cover and simmer for 20 minutes.
Chef Tip: If you can’t find white whole wheat flour, use 3/4 cup of regular whole wheat flour for this recipe.
Choices: 1 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein, 1 Fat
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Serving Size: 8
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 290 kcal | ||
| Fat 10 g | ||
| Carbohydrate 23 g | ||
| Protein 25 g | ||
| Cholesterol 90 mg | ||
| Saturated Fat 2.6 g | ||
| Sodium 385 mg | ||
| Sugar 7 g | ||
| Fiber 4 g | ||
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