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    South Seas Sweet Potatoes and Ham

    Source of Recipe

    JoAnna M. Lund

    Recipe Introduction

    The warmth of the sun is an invisible ingredient in the somewhat exotic recipe, but you'll taste it in every bite! When it's gray and cold outside, why not bring back a little summer heat by serving a sweetly savory combination that is like a little vacation on a plate?
    Serves 6 (1 cup)

    List of Ingredients

    • 3 full cups peeled and thinly sliced raw sweet potatoes
    • 3 full cups (18 ounces) diced Dubuque 97% fat-free ham or any extra-lean ham
    • 1 cup (one 8-ounce can) pineapple chunks, packed in fruit juice, drained, and 1/4 cup liquid reserved
    • 3/4 cup finely chopped onion
    • 1/4 cup water
    • 1 teaspoon prepared yellow mustard
    • 2 tablespoons pourable Splenda or Sugar Twin
    • 1 1/2 teaspoons dried parsley flakes


    1. Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine sweet potatoes, ham, pineapple chunks, and onion. In a small bowl, combine reserved pineapple juice, water, mustard, Splenda, and parsley flakes. Drizzle liquid mixture evenly over ham mixture. Cover and cool on LOW for 6 to 8 hours. Mix gently before serving.

    Final Comments

    Each serving equals:
    HE: 2 Protein, 2/3 Bread, 1/3 Fruit, 1/4 Vegetable, 2 Optional Calories
    171 Calories, 3gm Fat, 15gm Protein, 21gm Carbohydrate,
    686mg Sodium, 29mg Calcium, 2gm Fiber
    DIABETIC: 2 Meat, 1 1/2 Starch

    "Another Potful of Recipes, pg. 235 or Healthy Exchanges Food Newsletter, March 2004 pg. 10"




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