Sweet Potato Pilaf with Cranberries and Pecans

Sweet Potato Pilaf with Cranberries and PecansThis rice pilaf is delectably wonderful as a side dish with just about any main dish roasted chicken or turkey.

There is about 7 grams of fiber per serving (8 ounces) in sweet potatoes. They have large amounts of potassium, beta-carotene, and are a good source of manganese.

Sweet potatoes are also anti-inflammatory, and can also improve the regulation of your blood sugar levels. The vegetable root is also antibacterial and anti-fungal.  It promotes a healthy digestion, and contains a small amount of vitamin-D, which is good for strong bones, and helps with brain function.

Getting plenty of vitamin-D can stave off heart problems, dementia, some forms of cancer too just name a few health concerns, as one ages.

Now for our featured recipe: Sweet Potato Pilaf with Cranberries and Pecans, and here is what you will need.

ingredients-for-Sweet-potato-Pilaf-with-Cranberries-and-Pecans

1 cup brown rice, cooked
2 cups chicken broth
1 medium sweet potato, peeled, diced
1/2 tsp. salt
1/4 tsp. black pepper
5  tbsp. olive oil, divided
1/2 white onion, diced
2 cloves garlic, minced
1/2 cup dried cranberries
1/2 cup pecan pieces
1/2 to 1 tsp. pie spice

Heat oven to 400 degrees.

In a non-stick skillet, heat 3 tablespoons oil over medium-low heat. Add onion and garlic and sauté, stirring, until soft and lightly colored, 10 to 12 minutes.

Pour broth into a medium sauce pot over high heat. Pour in rice and bring to a boil; lower heat to low and cook for 45 minutes or until rice is done and tender.

While the rice is cooking, peel and dice sweet potato. Place into a large bowl with 2 tbsp. oil, salt and pepper. Stir until well combined. Line a baking pan with a piece of tin foil.

Spread coated vegetable evenly over foil. Place baking pan into heated oven and roast 20 to 25 minutes or until tender but not mushy. Remove and set aside.

saute garlic and onion In a non-stick skillet, heat 3 tbsp. oil over medium-low heat. Add onion and garlic and saute, stirring, until soft and lightly colored, 10 to 12 minutes.

step-by-step-to-mix-ingredients-for-Sweet-Potato-Pilaf-with-Cranberries-and-PecansNext add dried cranberries and pecan, stir another 3 minutes. Spoon in cooked rice and mix well. Turn off heat and add sweet potato and incorporate well. Sprinkle with pie spice and gently mix in to combine flavor with other ingredients. Let stand covered, 5 minutes.

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Spoon rice mixture into a serving bowl and garnish with Italian parsley (optional).

Sweet Potato Pilaf with Cranberries and Pecans

Plate the Sweet Potato Pilaf with Cranberries and Pecans as a side with your main dish meat. Here we served it with roasted seasoned chicken breast.

Check out another great recipe of ours using sweet potatoes: Baked Beets and Sweet Potato Chips .

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Peach Teriyaki Buffalo Sirloins and Accompanying Side Dishes

Peach Teriyaki Buffalo Sirloins

The buffalo are a native animal to the North American continent, including Canada and the United States. Buffalo roamed in the millions over 200 years ago. But with the migration of settlers from the east coast of the United States or known territory back in the mid-1880’s, the buffalo began to dwindle in numbers.

As transportation had advanced from horse and wagon to the building of the rail road that connected the east coast with the growing population of the west, and with the ease of travel on the train, more people would immigrate.

The problem that arose, is the migration of the buffalo during certain times of the year, and the train and its tracks would pass along the same path as the buffalo. For what ever reason they had, the United States Congress gave the railroad permission to shot at the roaming buffalo as the train moved down the track through the Midwest on to the West Coast.

The buffalo fell by the thousands and their carcasses would lye there to only rot. There fur and meat would benefit no one as it had for the native people for thousands of years, who only killed the buffalo when in need of food and clothing.

Nothing went to waist when the natives hunted the buffalo, as it did when the then migrating American’s shot them dead where they were stampeding. By the 1860’s it was estimated that only 1000 Bison or buffalo was roaming the Central Plains of then know territories of the growing United States. By 1872 the Bison was protected by a proclamation of Congress of the USA.

The buffalo numbers have grown to only about 30,000 as of the estimation in 2010. 500,000 live on private lands and ranches in the Central Plains and Midwest of the now United States of America.

Buffalo is now raised for slaughter to market as a food staple. They are not feed the same diet as the traditional cow, but a diet that is normal to buffalo as they move about and graze the land.

With that, we come to our featured recipe: Peach Teriyaki Buffalo Sirloins and Accompanying Side Dishes.

Let’s start with the side dish recipes first, Steamed Carrots and Peas with Fresh Ginger, and here’s how to make this simple side dish:

Recipe for Steamed Carrots and Peas with Fresh GingerCarrots and peas are always a great addition to a meat dish, but because our main course plated is marinated with teriyaki, and to stay with the Asian theme, we added the ginger to the vegetables.

Our next side dish is also an Asian tradition, Chopped Asian Salad. Here is to prepare it starting with the dressing.

ingredients for dressing - Asian Chopped Salad

Mix the almond butter and all of the other liquid ingredients in a small bowl and set aside.

chopped vegetables for Chopped Asian SaladThe salad ingredients will need:

2 medium carrots, shredded

1/2 head of green cabbage, shredded

3 scallions, chopped

2 celery stalks, diced

1/2 cup slivered almonds

Prepare the vegetables and mix together with the slivered almonds in a large salad bowl. Form a hole in the center of the salad, and pour the dressing the center and mix into the salad until well coated.

Now for the main course: Peach Teriyaki Buffalo Sirloins.

Meat and ingredients to make Peach Teriyaki Buffalo SirloinsYou will need about 40 ounces of buffalo sirloins or about 3 pounds of meat. 3 medium peaches or 2 large ones, peeled and pitted. 1/4 cup of organic local honey, and 3 tablespoons of teriyaki.

Salt (preferably Himalayan salt) and pepper both sides of the sirloins and place them into a zip-lock bag or large bowl.

puree ingredients to marinade buffalo sirloinsPlace peeled and pitted peaches into a food processor along with the honey and teriyaki sauce, and puree. Next pour into the bag or over the meat if you are using a bowl and mix in well. Let the meat marinade at least 1 hour.

You can either choice to broil or BBQ your marinaded buffalo sirloin steaks. During the cooking process, use the marinade to baste the meat as you turn it. Cook sirloins to 160 degrees internal temperature and enjoy meat that is high in omega-3 fatty acids. Your body will thank you for it!!

Plate the buffalo sirloins, add the side dish of Chopped Asian Salad:

Chopped Asian SaladSteamed Carrots and Peas with Fresh Ginger:

vegetable side dish with Peach Teriyaki Buffalo SirloinsEnjoy your Peach Teriyaki Buffalo Sirloins and Accompanying Side Dishes…

Peach Teriyaki Buffalo SirloinsNeed some dessert ideas, link here and see what Splendid Recipes and More has to offer: Desserts.

 

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Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

This is an easy dinner idea in just 20 minutes. It is one of my “Salad as a Main Course” recipe because of mixing a meat with the leafy greens and other vegetables.

This meal is packed with antioxidants, minerals and vitamins.

This salad contains…

.52 g of protein

.13 g of total fat

.73 g of carbohydrates

.3 g of fiber

.41 g of natural sugars

It is low in salt, high in fiber, and cholesterol-free.

All of this in just one cup of what is in this meal: Arugula. The flavor of Arugula is peppery and  pungent. The salad also includes mint, lemon juice, orange bell pepper and all the rest that is in this fast and simple meal idea…you can’t go wrong with preparing and eating it.

Recipe:

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

3 cups (about 3/4 pound) diced, cooked smoked turkey breast

1 can (15.5 ounces) black beans, rinsed and drained

1 1/2 cups fresh corn kernels

1 cup cherry tomatoes, halved

1 cup diced bell peppers (any colors)

1/2 cup finely chopped red onion

3 cups arugula

Dressing

1/2 cup chopped fresh mint (plus leaves for garnish)

1 tablespoon finely chopped garlic

1/2 cup tomato juice

2 tablespoon fresh lemon juice

1 tablespoon sherry (or balsamic) vinegar

1 tablespoon olive oil

Combine turkey, beans, corn, tomatoes, bell peppers and onion in a bowl. Whisk all dressing ingredients in another bowl. Add dressing to turkey mixture and toss to combine. Divide arugula among 4 plates and top with turkey salad.

For more information about how food correlates to a healthy you visit: Health News Library

 

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