Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.1% of RDA
• Calories: 16.1% of RDA
• Carbs: 9.3% of RDA
• Fat (total lipid): 30.5% of RDA
• Fiber: 24.8% of RDA
• Fructose: 4.4% of RDA
• Protein: 14.8% of RDA
• Sodium: 32.5% of RDA
• Sugar: 16.4% of RDA
• Vitamin A (IU): 268% of RDA
• Vitamin B6: 12.3% of RDA
• Vitamin C: 26.6% of RDA
• Iron: 2.2% of RDA
• Magnesium: 19.7% of RDA
• Manganese: 45.2% of RDA
• Niacin: 4.6% of RDA
• Potassium: 14.2% of RDA
• Zinc: 13.8% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Preheat oven to 400 degrees.
PREPARING THE SWEET POTATOES
2.
Peel and cube the sweet potatoes.
3.
Place sweet potatoes on a baking sheet lined with foil or parchment paper. Bake until tender, 45 minutes to 1 hour. Reduce oven temperature to 375.
PREPARING THE FILLING
4.
While the potatoes bake, add olive oil to a medium skillet and turn to medium heat. Add onions and bell pepper and cook until tender, about 6 minutes. Set aside.
5.
In a medium mixing bowl, add cooked sweet potato meat. Mash or puree sweet potatoes along with milk, nutmeg, salt, and pepper.
ASSEMBLING AND BAKING
6.
Lightly mist the bottom of a 9 x 13-inch casserole dish with olive oil.
7.
Evenly spread half of the mashed sweet potato mixture in the dish.
8.
Next top with half of each: onions, bell pepper, kale, beans, then cheese. Repeat layer once more, being sure to end with the remaining cheese.
9.
Cover with foil and bake for 25 minutes.
10.
Remove foil and bake an additional 5 minutes or until cheese is melted and bubbly.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 322
Protein 16.6 g
Carbohydrates 25.7 g
Iron 0.41 mg
Fiber 6.93 g
Calcium 21.3 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
