Sweet Potato Salad with Mango-Curry Dressing - dummies

Sweet Potato Salad with Mango-Curry Dressing

By Rosanne Rust, Cynthia Kleckner

In the mood for something a little exotic? Try this recipe for Sweet Potato Salad with Mango-Curry Dressing. Sweet potatoes are ideal for the health conscious — they’re highly nutritious, contain huge amounts of beta carotene, and have a low glycemic index — and they’re economical, too!

Sweet Potato Salad with Mango-Curry Dressing

Prep time: 16–18 minutes

Cook time: 10 minutes

Yield: 4 servings

1-1/2 pounds sweet potatoes, peeled and cut into 1/2-inch chunks

1/3 cup organic Greek nonfat plain yogurt

1 tablespoon reduced-fat mayonnaise

3 tablespoons mango chutney, finely chopped

1-1/2 teaspoons curry powder

3/4 teaspoon cumin

1/2 teaspoon freshly ground black pepper

1 cup diced celery

1/3 cup minced red onion

  1. In a vegetable steamer, steam the sweet potatoes until tender, about 10 minutes. Do not overcook.

  2. In a salad bowl, blend the yogurt, mayonnaise, chutney, curry powder, cumin, and pepper.

  3. Add the sweet potatoes to the dressing along with the celery and onion, and toss gently until well coated.

Per serving: Calories 222 (From Fat 14); Fat 1.5g (Saturated 0.2g); Cholesterol 0.4mg; Sodium 122 mg; Carbohydrate 47g (Dietary Fiber 7g); Protein 5g; Potassium 936mg.

Purchase mango chutney, which blends mangoes, raisins, vinegar, and spices. Use leftover chutney in a shredded-chicken salad or as a spread for grilled chicken or chops. Or, mix the chutney with cream cheese and spread on whole-grain crackers or use a small amount as a sandwich spread. A little goes a long way.