Spinach, Mushrooms and Sweet Potato

This vegetarian recipe for two is low in Cholesterol and Sodium. It is also a good source of Vitamin C and Manganese, and a very good source of Vitamin A and Vitamin K.  Just in case you were wondering.

I whipped this tasty dish up last night for myself.  I was in the mood for veggies, all the ones that I alone could eat day after day without hesitation.  I'll tell ya.  On any normal day, I would have never thought to mix mushrooms with sweet potatoes.  Last night, however, I had such a craving for them both that I figured I could make them work together somehow.

I started with my favorite cast iron skillet and slowly cooked the onions and mushrooms in butter and olive oil until they were soft and brown. I wanted the onions to taste sweet along with the sweet potato chunks I had waiting on the sidelines.  Next, I had to throw in two big ol'handful of spinach.  Too much is never enough, when it comes to spinach.  There was enough oil and butter in the pan that I could toss the spinach around like I was making a wilted salad.  I took this time to sprinkle in my newest favorite spice, Chipotle Chili Powder.  I love this seasoning with sweet potatoes.  It gets pretty spicy when it's allowed to bloom in oil.  Sprinkled directly on food, it doesn't have any heat, it's more aromatic.  Anyhoo.  Once the spinach had wilted, I threw in the sweet tators and kept cooking until they were heated through.

The first few bites I took straight from the pan. Oh man, was it good.  I could have just stood there over the stove and ate the whole thing. However, we all happen to be gathered around the table this evening, so I got a plate.


Serves 2

  • 2 tablespoon butter
  • 1 tablespoon olive oil
  • 1/2 small yellow onion, cut into 1/4-inch slices
  • 6 baby Portobello mushrooms, cut into 1/4-inch slices
  • 2 big handfuls fresh spinach
  • 1 cup sweet potato, cooked, cut into 1-inch chunks
  • Salt and pepper to taste
  • Chipotle chili powder (optional)

In a medium pan or cast iron skillet, heat butter and oil over medium high heat.  Add onion and mushrooms, then toss until coated evenly.  Layer the veggies so they come in full contact with the pan, then allow them to cook for 4 to 5 minutes without stirring.  If the onions begin to brown, reduce heat to medium.  When the onions are tender, add the spinach.  Toss the veggies around until the spinach is well coated.  Allow to cook 2 to 3 minutes, then add in the sweet potatoes chunks. Cook long enough to get the sweet tators hot.  Divide it in half and share it with your favorite person.

Nutrition analysis per serving: 316 calories | 19g total fat, 5g sat fat | 12mg cholesterol | 87mg sodium | 35g total carbs | 6g dietary fiber | 11g sugars | 5g Protein | Vitamin A 30,536 IU | Vitamin C 35.1 mg | Vitamin E 4.2 mg | Vitamin K 232 mcg | Thiamin 0.2 mg | Riboflavin 0.4mg | Niacin 3.2 mg | Vitamin B6 0.4 mg | Folate 110 mcg | Calcium 101 mg | Iron 2.7 mg | Magnesium 72 mg | Potassium 869 mg