Batata - sweet potato baked in the oven (Batat - slatki krompir pecen u rerni)

Baked sweet potato - batata is a simple and nutritious side dish rich in fiber, vitamin A and antioxidants. Its natural sweetness and soft interior go well with meat, fish or plant-based meals. It is also suitable for people with hypothyroidism as part of a balanced nutrition.

Tags: gluten free, vegetarian dish, for hypothyroidism, high in fiber, family meal.

Preparation time: 15 minutes

Baking time: 25–35 minutes.

Cooldown time: 10 minutes.

Total time: 60 minutes

Ingredients (for 4 servings): 500 g of batata - sweet potato, 1 tablespoon of olive oil, ½ teaspoon of salt, ½ teaspoon of sweet paprika powder, ¼ teaspoon of garlic powder (optional), a pinch of black pepper.

Preparation:

1. Preheat the oven to 200°C (392°F).

2. Wash the sweet potato - batata and cut it into sticks, rings or cubes.

3. Mix batata - sweet potato with olive oil and spices in a bowl.

4. Spread it in one layer on a baking sheet lined with baking paper.

5. Bake for 25 to 35 minutes, turning once halfway through baking.

6. Let it cool down a bit.

7. Serve warm as a side dish or light meal.

Note

For a crispier skin, do not overcrowd the batata - sweet potato on the baking sheet. Leave some space between the pieces so that they bake evenly.

Nutritional values ​​per 1 serving, 125 g:

• Calories: ~140 kcal
• Proteins: ~1.8 g
• Carbohydrates: ~26 g
• Sugars: ~5.5 g
• Fats: ~3.5 g
• Saturated fat: ~0.5 g
• Fiber: ~3.8 g
• Sodium: ~290 mg (depends on the amount of salt)
• Cholesterol: 0 mg

Vitamins

• Vitamin A: ~1,050 µg RAE (about 117% of daily needs)
• Vitamin C: ~10 mg (about 11% of daily needs)
• Vitamin B6: ~0.25 mg (about 15% of daily needs)
• Vitamin E: ~0.6 mg (about 4% of daily needs)
• Folate (vitamin B9): ~14 µg (about 4% of daily needs)
• Thiamine (vitamin B1): ~0.08 mg (about 7% of daily need)
• Riboflavin (vitamin B2): ~0.07 mg (about 5% of daily needs)
• Niacin (vitamin B3): ~0.8 mg (about 5% of daily needs)
• Vitamin K: ~2 µg (about 2% of daily needs)

Minerals

• Potassium: ~420 mg
• Manganese: ~0.3 mg
• Magnesium: ~20 mg
• Copper: ~0.1 mg
• Iron: ~0.4 mg
• Calcium: ~30 mg
• Phosphorus: ~35 mg
• Zinc: ~0.3 mg
• Selenium: ~0.4 µg

Values ​​are estimated for baked batata - sweet potatoes without skin and may vary slightly depending on variety, method of preparation, amount of oil remaining on it after baking.

Use of baked batata - sweet potato

1. As a side dish with chicken, turkey, fish or lean beef.
2. In salads, cut into cubes and mixed with lettuce, rocket or spinach.
3. In tortillas and sandwiches as a substitute for French fries.
4. As a base for bowl meals with vegetables, legumes and proteins. 
5. Instead of mashed potatoes.
6. In cream soups for natural thickness and sweet taste.
7. As an addition to omelets and kaygana - scrambled eggs.
8. In gluten-free vegetable patties.
9. As a healthy snack with Greek yogurt, hummus or cashew spread.
10. In sweet dishes with cinnamon, walnuts and a little honey.

Pečeni batat je jednostavan i hranljiv prilog bogat vlaknima, vitaminom A i antioksidansima. Njegova prirodna slatkoća i mekana unutrašnjost odlično se slažu uz meso, ribu ili biljne obroke. Pogodan je i za osobe sa hipotireozom kao deo uravnotežene ishrane.

Oznake: bez glutena, vegetarijansko jelo, za hipotireozu, bogato vlaknima, porodicni obrok.

Vreme pripreme: 15 minuta.

Vreme pečenja: 25–35 minuta.

Vreme hlađenja: 10 minuta.

Ukupno vreme: 60 minuta.

Sastojci (za 4 porcije): 500 g batata, 1 kašika maslinovog ulja, ½ kašičice soli, ½ l kašičice aleve paprike, ¼ kašičice belog luka u prahu (opciono), prstohvat crnog bibera.

Priprema:

1. Zagrejte rernu na 200°C (392 °F).

2. Operite batat i isecite ga na štapiće, kolutove ili kocke.

3. U činiji pomešajte batat sa maslinovim uljem i začinima.

4. Rasporedite ga u jednom sloju na pleh obložen papirom za pečenje.

5. Pecite 25 do 35 minuta, uz jedno okretanje na polovini pečenja.

6. Ostavite da se malo ohladi.

7. Poslužite toplo kao prilog ili lagani obrok.

Napomena

Za hrskaviju koricu batat nemojte pretrpavati na plehu. Ostavite malo prostora između komada kako bi se ravnomerno ispekao.

Nutritivne vrednosti po 1 porciji, 125 g:

• Kalorije: ~140 kcal
• Proteini: ~1,8 g
• Ugljeni hidrati: ~26 g
• Šećeri: ~5,5 g
• Masti: ~3,5 g
• Zasićene masti: ~0,5 g
• Vlakna: ~3,8 g
• Natrijum: ~290 mg (zavisi od količine soli)
• Holesterol: 0 mg

Vitamini

• Vitamin A: ~1.050 µg RAE (oko 117% dnevnih potreba)
• Vitamin C: ~10 mg (oko 11% dnevnih potreba)
• Vitamin B6: ~0,25 mg (oko 15% dnevnih potreba)
• Vitamin E: ~0,6 mg (oko 4% dnevnih potreba)
• Folati (vitamin B9): ~14 µg (oko 4% dnevnih potreba)
• Tiamin (vitamin B1): ~0,08 mg (oko 7% dnevnih potreba)
• Riboflavin (vitamin B2): ~0,07 mg (oko 5% dnevnih potreba)
• Niacin (vitamin B3): ~0,8 mg (oko 5% dnevnih potreba)
• Vitamin K: ~2 µg (oko 2% dnevnih potreba)

Minerali

• Kalijum: ~420 mg
• Mangan: ~0,3 mg
• Magnezijum: ~20 mg
• Bakar: ~0,1 mg
• Gvožđe: ~0,4 mg
• Kalcijum: ~30 mg
• Fosfor: ~35 mg
• Cink: ~0,3 mg
• Selen: ~0,4 µg

Vrednosti su procenjene za pečeni batat bez kore i mogu blago varirati u zavisnosti od sorte, načina pripreme, količine ulja koja ostane na njemu nakon pečenja.

Upotreba pečenog batata

1. Kao prilog uz piletinu, ćuretinu, ribu ili nemasnu govedinu.
2. U salatama, isečen na kockice i pomešan sa zelenom salatom, rukolom ili spanaćem.
3. U tortiljama i sendvicima kao zamena za pomfrit.
4. Kao osnova za cinija obroke sa povrćem, mahunarkama i proteinima.
5. Kao pire umesto krompira.
6. U krem supama za prirodnu gustinu i slatkast ukus.
7. Kao dodatak omletima i kajganama.
8. U bezglutenskim pljeskavicama od povrća.
9. Kao zdrava užina uz grcki jogurt, humus ili namaz od indijskog oraha.
10. U slatkim jelima sa cimetom, orasima i malo meda.