This document provides nutrition information and recipes for sweet potatoes. It lists nutrients like vitamins A and C, fiber, and calories in one medium sweet potato. It also includes two recipes - one for chili lime roasted sweet potatoes and another for autumn pasta with sweet potato and bell peppers. Preparation instructions are provided for both recipes.

1. Nutrition Facts
Amount Per Serving
Total Fat 0g 0%
% Daily Value
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 40mg 2%
Total Carbohydrate 24g 8%
Dietary Fiber 4g 15%
Sugar 7g
Protein 2g
Vitamin A% 440%
Vitamin C
Calcium
Iron
Serving Size: 1 Medium (114g/4oz)
Sweet Potato
Calories 100 Calories from Fat 0
35%
4%
4%
Sweet Po tatoes
This material was funded by USDA’s Supplemental Nutrition Assistance Program -
SNAP. To find out more, call your local Department of Human Services (DHS) Office at
1.866.411.1877. This institution is an equal opportunity provider and employer.
Get the Facts!
Fat Free!
Tons ofvitamins &minerals
Fun Facts Store & Keep
2 Recipes OK Grown!Good
Source of
Fiber
High in
Vitamin A
Visit the ONIE Blog to find more recipes,
fun activities, and helpful tips!
www. onieproject.org

2. Recipe: Chili Lime Roasted Sweet Potatoes
1. Preheat oven to 425 degrees. Cover a large baking sheet with foil & lightly coat
with cooking spray. Place potatoes on sheet & mist with cooking spray. Sprinkle
with chili powder & pepper. Toss to coat. Bake 10 mins.
2. Mix lime juice, honey & oil in small bowl. Add onion & jalapeños & stir into
mixture.
3. Remove potatoes from oven & drizzle mixture on top. Toss to coat. Bake another
10 mins or until potatoes are tender.
4. Remove from oven. Top with cilantro & serve.
Servings:
Non-stick cooking spray
1 small onion, diced
1 ½ lbs sweet potatoesm diced
1 tsp chili powder
2 tsp pepper
1 lime, juiced
1 ½Tbsp honey
1 Tbsp olive oil
2 fresh jalapeños, diced
¼ cup fresh cilantro, chopped
Ingredients:
Preparation:
4
Recipe: Autumn Pasta
1. Cook pasta according to package
directions.
2. Meanwhile, in a large skillet, heat 1
Tbsp oil & bell pepper over medium-
high. Saute until peppers are tender.
Add sweet potato, garlic powder,
tomatoes & water. Cook 5-7 mins,
stirring occasionally. Remove from
heat. Cover & keep warm.
Servings: 4
8 oz whole-wheat angel hair pasta
2 Tbsp olive oil, divided
1 large bell pepper, thinly sliced
1 large sweet potato, peeled, grated
1 Tbsp garlic powder
1 medium tomato, diced
½ cup water
2 tsp dried parsley
1 tsp dried tarragon
1 Tbsp lemon juice
½ cup shredded parmesan cheese
Ingredients:
Preparation:
1 Serving: Calories 368, Calories from Fat 102, Total Fat 11g, Saturated Fat 3g,
Cholesterol 11mg, Sodium 220mg, Total Carbohydrate 56g, Fiber 3g, Sugar 4g, Protein 15g
1 Serving: Calories 219, Calories from Fat 35, Total Fat 4g, Cholesterol 0mg,
Sodium 103mg, Total Carbohydrate 45g, Fiber 6g, Sugar 15g, Protein 3g
Tips for Picking
3. Drain Pasta, keeping ½ cup of pasta water & set aside. Return pasta to pot.
Add vegetable mixture, remaining oil, parsley, tarragon, lemon juice & cheese.
Mix well.
4. If needed, add pasta water gradually to reach ideal consistency.
Oklaho ma Seaso n
• Look for small to medium potatoes
• Skin should be smooth and firm
• Avoid cut and bruised potatoes
• Keep in cool, dry place for up to two
weeks
August - October
How to Store
• Keep in cool, dry place for up to two
weeks
• Do not refridgerate
Ways to Enjo y!
• Roasted
• Sautéed
• Baked
• Grated
• Mashed
• Boiled