Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce

Need a delicious and satisfying meal that will keep your energy level high and blood sugar on even keel?

Check out one of our favorite delicious recipes—it’s high in fiber and low in saturated fat, cholesterol and salt. It calls for white fish fillets, so check your local grocery store to see what’s fresh—you can look for tilapia, haddock, cod or cat fish. The other day, we used sole—and it was to die for (YUM!), so we recommend trying it with that too.

 

And if you love fish as much as we do, check out a few of our other fish recipes:

Soy Ginger Salmon

Baked Coconut Crusted Tilapia

Cumin Crusted Scallops with Cucumber and Pine Nut Salad

Barbecue Salmon

 

Pistachio_Crusted_White_fish_redpepper_sauce

Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce

  • 1/2 cup fresh whole wheat bread crumbs
  • 1/4 cup shelled pistachios, finely chopped
  • 2 cloves garlic, minced
  • 1/4 tsp freshly ground black pepper
  • 1 egg white
  • 1 tbsp Dijon mustard
  • 4 small white fish fillets (about 1 lb)
  • Cooking spray for pan
  • olives, several sliced for garnish

Chunky Roasted Red Pepper Sauce:

  • Half small onion, finely diced
  • 2 tbsp chopped fresh flat leaf parsley
  • 1 jar (340 mL/12 oz) roasted red peppers, drained and diced
  • 1/2 cup no salt homemade chicken stock or reduced sodium chicken broth
  • 1 tbsp liquid honey

Directions

  1. In a shallow dish combine breadcrumbs, pistachios, garlic and pepper.
  2. In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.
  3. Spray a large ovenproof nonstick skillet with cooking spray and cook fish on medium high heat for 2 minutes. Turn over and place in 220C (425F) oven for about 8 minutes or until fish flakes when tested with fork.
  4. Meanwhile, spray a small nonstick skillet or saucepan with cooking spray and cook onion and parsley for about 5 minutes or until softened. Add peppers, stock and honey and bring to a simmer. Simmer for about 2 minutes or until some of the stock has evaporated. Serve over fish fillets.

Serves 4
per serving

  • Calories: 215
  • Protein: 27g
  • Total fat: 5.7 g
  • Carbohydrate: 16 g
  • Fibre: 2 g
  • Sugars: 8 g
  • Sodium: 439 mg

Serve alongside steamed veggies for a healthy family dinner. Recipe adapted from The Heart and Health Foundation.

For a 10-Day Weight Loss Jumpstart and Detox Plan and more delicious recipes like this plus a Get Healthy Program please check out The Nutrition Twins’ Veggie Cure!

Pistachio Crusted Whitefish with Chunky Roasted Pepper Sauce
 
Serves: 4
Ingredients
  • ½ cup fresh whole wheat bread crumbs
  • ¼ cup shelled pistachios, finely chopped
  • 2 cloves garlic, minced
  • ¼ tsp freshly ground black pepper
  • 1 egg white
  • 1 tbsp Dijon mustard
  • 4 small white fish fillets (about 1 lb)
  • Cooking spray for pan
  • olives, several sliced for garnish
  • Chunky Roasted Red Pepper Sauce:
  • Half small onion, finely diced
  • 2 tbsp chopped fresh flat leaf parsley
  • 1 jar (340 mL/12 oz) roasted red peppers, drained and diced
  • ½ cup no salt homemade chicken stock or reduced sodium chicken broth
  • 1 tbsp liquid honey
Instructions
  1. In a shallow dish combine breadcrumbs, pistachios, garlic and pepper.
  2. In another shallow dish, whisk together egg white and mustard. Coat fish fillets with mustard mixture and coat in breadcrumb mixture.
  3. Spray a large ovenproof nonstick skillet with cooking spray and cook fish on medium high heat for 2 minutes. Turn over and place in 220C (425F) oven for about 8 minutes or until fish flakes when tested with fork.
  4. Meanwhile, spray a small nonstick skillet or saucepan with cooking spray and cook onion and parsley for about 5 minutes or until softened. Add peppers, stock and honey and bring to a simmer. Simmer for about 2 minutes or until some of the stock has evaporated. Serve over fish fillets.
Nutrition Information
Calories: 215 Fat: 5.7g Carbohydrates: 16g Sugar: 8g Sodium: 439mg Fiber: 2g

Salmon and Asparagus Spring Rolls

We believe that every day is the perfect time to share some of our favorite recipes using fruits and veggies that are in season. There are so many wonderful foods that are in season ranging from lemons and dill to fennel and arugula—and we can’t help but want to cook with them all!

Spring_rolls

One of our mom’s favorite veggies happens to be in season: ASPARAGUS! There are so many different ways to prepare asparagus and each way is better than the next. On top of being a delicious vegetable, it is also full of folic acid (so if you are trying to get pregnant enjoy loading up on it! J ), vitamin A, and vitamin C. Here is one of our favorite asparagus recipes. Enjoy!

Salmon and Asparagus Spring Rolls

There are so many ways to enjoy this recipe!  We often add lots of different veggies–below you’ll see the original recipe but we also often swap in purple cabbage, cucumber–you name it for some of the other veggies and also sometimes even make it an all veggie roll!

Ingredients:

Rolls:

  • 2, 3 ounce packages of smoked salmon
  • 36 thin (2 lbs) asparagus spears
  • 12, 8 inch pieces of rice paper
  • 1 cup of shredded carrots
  • 1 ripe avocado, cut into 24 pieces
  • 1/2 cup of mint, chopped
  • 1/2 cup of basil, chopped

SAUCE:

  • 2 tbs of orange juice
  • 2 tbs of lemon juice
  • 1/2 cup of low sodium soy sauce
  • 2 tbs of mirin (low-alcohol rice wine)
  • 1/4 tsp of crushed red pepper to taste

To make spring rolls, start by boiling 1 inch of water in a skillet. Cut asparagus spears into no longer than 6 inch pieces and add them to the skillet. Cook until asparagus is tender-crisp for about 2-3 minutes, drain and rinse under cool water, and cut each spear in half lengthwise. Take salmon, and cut it into 12 strips no longer than 6 inches long. Soak each rice paper wrapper in hot water for about 30 second until softened and lay on a clean cutting board. On top of each paper place one strip of salmon, 6 strips of asparagus, 2 avocado slices, 1 tbs of shredded carrots, 2 tsp of basil, and 2 tsp of mint. Fold wrap into a cylinder and serve.

To make the sauce, whisk together the orange juice, lemon juice, soy sauce, mirin, and red pepper; serve as a dipping sauce to the rolls.

These are absolutely delish! And what makes them taste even better? Knowing that each roll is only 100 calories! Woohoo!

For a 10-Day Weight Loss Jumpstart and Detox Plan and a Get Healthy Program please check out

The Nutrition Twins’ Veggie Cure!

Have you ever made spring rolls? What ingredients do you put in yours?

 

Salmon and Asparagus Spring Rolls
 
Ingredients
  • Rolls:
  • 2, 3 ounce packages of smoked salmon
  • 36 thin (2 lbs) asparagus spears
  • 12, 8 inch pieces of rice paper
  • 1 cup of shredded carrots
  • 1 ripe avocado, cut into 24 pieces
  • ½ cup of mint, chopped
  • ½ cup of basil, chopped
  • SAUCE:
  • 2 tbs of orange juice
  • 2 tbs of lemon juice
  • ½ cup of low sodium soy sauce
  • 2 tbs of mirin (low-alcohol rice wine)
  • ¼ tsp of crushed red pepper to taste
Instructions
  1. To make spring rolls, start by boiling 1 inch of water in a skillet. Cut asparagus spears into no longer than 6 inch pieces and add them to the skillet. Cook until asparagus is tender-crisp for about 2-3 minutes, drain and rinse under cool water, and cut each spear in half lengthwise. Take salmon, and cut it into 12 strips no longer than 6 inches long. Soak each rice paper wrapper in hot water for about 30 second until softened and lay on a clean cutting board. On top of each paper place one strip of salmon, 6 strips of asparagus, 2 avocado slices, 1 tbs of shredded carrots, 2 tsp of basil, and 2 tsp of mint. Fold wrap into a cylinder and serve.

Chicken Noodle Soup

To end this week’s classic dinners with a spin, we decided that with the cold weather, there is only one staple food left that everyone enjoys: SOUP! Nothing can beat cozying up with a nice, warm, flavorful soup on a cold winter day.

One of the greatest things about soup is that they are usually so easy to make–you can throw everything in a pot and let it do it’s thang! 🙂

 

(Psst… looking for more lightened up comfort food recipes? Please feel free to search this site! And here are a few to try…

Skinny Potato Skins

Skinny Mash

Comfort Food Reinvented Apple Pie  

Microwave Peanut Butter Chocolate Chip Cookies )

Chicken_Noodle__Soup

As much as we love our soups, watch out for store-bought and restaurant soups that tend to be sky-high in sodium and often are high in fat.  Avoid this by making your soup at home and stick with clear broth rather than a cream based one.

One of our most classic recipes for soup is chicken noodle. We call this a bloat-free soup because it’s got no added salt, uses low sodium broth and packs the flavor with the spices–yahoo!  We hope you and your family enjoy it as much as we do!

Hearty, yet Healthy Chicken Noodle Soup

Serves 8

Ingredients:

– 8 cups of low sodium chicken broth

– 3 cups of whole wheat pasta, boiled and drained

– 4 chicken breasts, skinless, either roasted or grilled, shredded

-1 cup of carrot, cut into coins

– 2 cups of celery, sliced

– 1 cups of mushroom, sliced

– 2 cups of sweet onion, chopped

– 2 tbs of olive oil

– 2 tbs of garlic, minced

– 1/2 tbs of parsley, chopped

– 1/2 tbs of sage, chopped

– 1/2 tbs of oregano, chopped

– pepper to taste

 

 Directions:

On stove top, combine olive oil, celery, mushrooms, and onion until lightly browned (about 5-6 minutes) in a large pot. Then add in chicken, garlic, and pepper until everything is well blended. Finally, mix in the chicken broth, pasta, and herbs (parsley, sage, and oregano) and bring to a gentle boil. Reduce the heat to a simmer, cover the pot, and let sit for about 10-20 minutes. Makes 8 servings.

The best part? Each serving is about 200 calories and about 20 grams of protein. We can promise you it tastes much better than your typical canned soup!

We always round out our soup as we do all of our other meals—with a big salad and steamed veggies. How do you round out your soup?

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

Chicken Noodle Soup
 
Hearty, yet Healthy Chicken Noodle Soup
Serves: 8
Ingredients
  • - 8 cups of low sodium chicken broth
  • - 3 cups of whole wheat pasta, boiled and drained
  • - 4 chicken breasts, skinless, either roasted or grilled, shredded
  • -1 cup of carrot, cut into coins
  • - 2 cups of celery, sliced
  • - 1 cups of mushroom, sliced
  • - 2 cups of sweet onion, chopped
  • - 2 tbs of olive oil
  • - 2 tbs of garlic, minced
  • - ½ tbs of parsley, chopped
  • - ½ tbs of sage, chopped
  • - ½ tbs of oregano, chopped
  • - pepper to taste
Instructions
  1. On stove top, combine olive oil, celery, mushrooms, and onion until lightly browned (about 5-6 minutes) in a large pot. Then add in chicken, garlic, and pepper until everything is well blended. Finally, mix in the chicken broth, pasta, and herbs (parsley, sage, and oregano) and bring to a gentle boil. Reduce the heat to a simmer, cover the pot, and let sit for about 10-20 minutes.

The Nutrition Twins Pizza … with Pizzazz

Whether you order it in, or heat up a frozen one, pizza is a staple item in many homes. It’s quick, easy, and when you think about it, who really doesn’t like pizza?! Our favorite type is our healthy variety of pizza that we make ourselves. It’s fun to make and tastes great! Enjoy!

Pizza … with Pizzazz!

Pizza,_spinach_olives_tomatoes

 

Ingredients:

  • 1 pound of whole wheat pizza dough, thawed if frozen
  • 1/2 cup tomato sauce (if you have a good no-sodium added variety that’s ideal from a  health standpoint)
  • 1 cup of pumpkin puree
  • 1/2 cup of parmesan cheese, grated
  • 1 cup of mozzarella cheese (low-fat), shredded
  • 1/2 tsp of garlic powder

Toppings:

  • 4 olives sliced horizontally so they make round circles
  • 3 slices red bell peppers
  • 3/4 cup spinach

Preheat oven to 450°F. Sprinkle flour on a clean flat kitchen surface to prevent dough from sticking. Place dough ball in the center and roll out.  Sprinkle flour on a large baking sheet to prevent sticking and  place the rolled out dough on it. Bake for 8-10 minutes or until lightly browned on the bottom. In a medium sized bowl, combine the tomato sauce, pumpkin puree, and garlic powder and whisk them together. Spread sauce mixture over baked dough and sprinkle the parmesan and mozzarella.

If it’s Halloween and you want to get festive, add olives as you would to make eyes on a face and bell peppers to make the smile and nose and eye brows.  Use spinach to make the hair.  Otherwise add the veggies as you choose, in any random arrangement. Bake the pizza for another 10-12 minutes.  Remove from oven when cheese is melted and the edges are crisp.

Each serving is less than 250 calories; and we think it even tastes better than if ordered from an Italian restaurant! Like all of our meals, we serve it with a large salad and a side of steamed veggies. We often also top it with peppers, onions and mushrooms. How do you lighten up your pizza?

 

Our New book is now available! For delicious and easy ways to help  you eat healthfully, please check out our new book!The Nutrition Twins Veggie Cure! Click here to get it on AmazonPlease let us know what you think of the recipes–we’ve got more than 100 yummy ones!!  Enjoy! 🙂

The Nutrition Twins Pizza ... with Pizzazz
 
Ingredients
  • 1 pound of whole wheat pizza dough, thawed if frozen
  • ½ cup tomato sauce (if you have a good no-sodium added variety that’s ideal from a  health standpoint)
  • 1 cup of pumpkin puree
  • ½ cup of parmesan cheese, grated
  • 1 cup of mozzarella cheese (low-fat), shredded
  • ½ tsp of garlic powder
  • Toppings:
  • 4 olives sliced horizontally so they make round circles
  • 3 slices red bell peppers
  • ¾ cup spinach
Instructions
  1. Preheat oven to 450°F. Sprinkle flour on a clean flat kitchen surface to prevent dough from sticking. Place dough ball in the center and roll out.  Sprinkle flour on a large baking sheet to prevent sticking and  place the rolled out dough on it. Bake for 8-10 minutes or until lightly browned on the bottom. In a medium sized bowl, combine the tomato sauce, pumpkin puree, and garlic powder and whisk them together. Spread sauce mixture over baked dough and sprinkle the parmesan and mozzarella.
  2. If it's Halloween and you want to get festive, add olives as you would to make eyes on a face and bell peppers to make the smile and nose and eye brows.  Use spinach to make the hair.  Otherwise add the veggies as you choose, in any random arrangement. Bake the pizza for another 10-12 minutes.  Remove from oven when cheese is melted and the edges are crisp.

Holiday Drinks

 

Although we’re not much for cold weather, were fans of the winter holiday season and all of the socializing and celebrations!  Of course, they also present a challenge as temptation seems to be everywhere. Delicious holiday food–desserts are what are most tempting for us– and for many, alcoholic beverages are the most alluring and cause the most trouble.  Although you probably know, we’re not so great at handling the cocktails (if you don’t know and you’re curious, you can read about why in college we were often the designated drivers here) and may just have a sip (if that!) when we kick back and relax at the holiday parties.

As we always remind our clients, although liquids may look innocent, alcohol can be a real doozy. Of course, most of us know that alcoholic beverages are high in calories and they don’t satisfy appetite. 🙁 Additionally, after you drink alcohol you still want to eat although you may already have swallowed more than a meal’s worth of calories from alcohol. And making matters worse, alcohol actually makes you hungrier and lowers your inhibitions, so you care less about drinking and eating more.  But of course we understand wanting to enjoy a cocktail and love creating ones that are waist-line friendly versions!  So in addition to the drink below, try this drink or this drink if you do want a weight- friendly cocktail.

 

Wild_Blueberry_drink

Let’s face it, despite the downsides, most people do want to kick back and have a drink with their friends and family to celebrate the holidays. We certainly understand this, so here are some important alcohol pointers and some of the least damaging options…

 

  1. Always set a limit as to how many drinks you will have before you arrive at the party.  This way, as the drinks are flowing you will have a plan with a set number of drinks in your head, rather than just drinking willy-nilly and accepting each drink that comes your way.  We recommend limiting alcohol to one to two drinks maximum per night.  You’ll feel so much better in the morning if you do! 😉
  2. Write down how many drinks that you will have daily or weekly and then stick to it. If you are someone who doesn’t have just one or two, keep a tally on your smart phone as you drink to keep yourself from going over your limit.
  3. Don’t arrive hungry or drink on an empty stomach and make your first drink at the party a glass of seltzer or water with lemon or lime before drinking alcohol.  This will prevent the alcohol from lowering your inhibitions at the start of the party and it will give you time to feel a bit more full and filling your stomach with more liquid from alcohol will be less appealing.  Plus, it will help to prevent you from getting dehydrated.  Dehydration leads to overeating, hangovers and mistakenly thinking that you’re hungry.
  4. Follow the every other rule.  Switch between non-alcoholic, calorie-free drinks and alcohol.  This will slow down the pace of the alcohol consumption over the course of a long night while filling you up and hydrating you.

 

A traditional holiday glass of wine can set you back 125-150 calories, but that can double depending on the size of the glass and how full it is. We’re sure you may be able to relate to a family member or friend filling your wine glass before it’s empty, making it almost impossible to track your alcohol and calorie consumption! (Here in New York City wine bars have gotten very popular and the typical wine glass holds 10 ounces, not five. So at one of these establishments a single glass of wine will set you back 300 calories!)

Other holiday cocktails can bump up your calorie count a lot more:

  • hot buttered rum (10oz)- 418 calories
  • white Russian (4oz)-355 calories
  • eggnog (8oz)- 350 calories
  • sparkling cider (8oz)- 180 calories

Here are a few lower calorie options. Choose these in moderation so that you can enjoy the festivities all winter long and still fit into your New Year’s Eve outfit!

  • Beer can range from 64-198 calories per 12 ounces : Go for light beers and low-carb options to stick to about 100 calories
  • There are 103 calories in 1 oz. gin and 3 oz. tonic: Just remember, it’s easy to get more than 1 oz of gin in a mixed drink. One ounce of gin is 65 calories, so just two ounces of gin is 130 calories, plus the 3 oz. tonic and suddenly your “small,” 5 oz drink is 160 calories
  • Vodka with diet sprite-70 calories per 8.5oz : (Stick to one ounce of vodka and make the rest from diet soda.)
  • Diet cranberry juice and vodka-70 calories per 8.5oz
  • Skinnygirl margarita or sangria-100 calories per 4oz
  • Prosecco wine- 100 calories in 5 ounces
  • Champagne- 110 calories in 5 ounces
  • Low carb cosmopolitan cocktail-105 calories per 6oz (see our recipe below)
  • Sugar-free whiskey sour cocktail- 106 calories per 4.5oz (see our recipe below)

Want another great option for cutting calories in your drink? Dilute it with club soda or sparkling water.

 

Here are two DIY cocktails to try that are lower in calories

Low-Carb_Cosmo_writing1_logo

Low Carb Cosmopolitan cocktail
105 calories per 6oz

Ingredients

1) 3 tablespoons vodka (nutritional analysis uses 80 proof)
2) 2 tablespoons diet cranberry juice
3) 1 tablespoon lime juice (fresh preferred)
4) 2 to 3 drops orange extract

Directions

Combine vodka and cranberry juice.  Squeeze in lime juice and add orange extract.  Enjoy!

This low carb cosmo is a fantastic red color. Perfect for the holidays!

Sugar Free Whiskey Sour
106 calories per 4.5oz

1) 3 tablespoons whiskey (nutritional analysis uses 80 proof)
2) 3 tablespoons of fresh squeezed lemon juice
3) 3 tablespoons of water
4) Monk fruit or stevia with the equivalent of 3 tablespoons sugar

This whiskey sour recipe is also a great holiday color!

And again, if you’re looking for other of our favorite creations, try this drink or this drink if you do want a weight- friendly cocktail.

Holiday Drinks
 
105 Calories
Author:
Serves: 1
Ingredients
  • 1) 3 tablespoons vodka (nutritional analysis uses 80 proof)
  • 2) 2 tablespoons diet cranberry juice
  • 3) 1 tablespoon lime juice (fresh preferred)
  • 4) 2 to 3 drops orange extract
Instructions
  1. Combine vodka and cranberry juice.  Squeeze in lime juice and add orange extract.  Enjoy!

Curried Sweet Potato-Apple Soup

Need a fantastic appetizer? Try our Curried Sweet Potato-Apple Soup!

With only 182 calories and 4 grams of fiber per serving, pair a half-serving of this soup with some left over turkey in a small whole-wheat pita pocket. Add some veggies on the side and you’ll have a great light lunch for the day after Thanksgiving!

Ingredients:

  • 3 sweet potatoes
  • 2 tablespoons of light soft spread
  • 1 small onion, chopped
  • 2 cloves garlic, smashed
  • 1 2-inch piece ginger, peeled and grated
  • 1/4 teaspoon freshly grated nutmeg, plus more for garnish
  • 1 1/2 teaspoons curry powder
  • Kosher salt and freshly ground pepper
  • 2 cups low-sodium chicken broth
  • 1 1/4 cups unsweetened chunky applesauce
  • 3/4 tablespoon extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 to 2 tablespoons chopped fresh cilantro

Directions:

  1. Preheat the oven to 425 degrees F. Peel and dice 2 1/2 sweet potatoes.
  2. Melt one tablespoon of butter in a large pot over medium heat.
  3. Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1 1/4 teaspoons curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.
  4. Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
  5. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
  6. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.

For the curry butter and sweet potato chips garnish:

  1. Meanwhile, peel and thinly slice the remaining 1/2 sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.
  2. Heat the remaining 1 tablespoon butter in a skillet over medium heat. Add the remaining 1/4 teaspoon curry powder and cook, stirring, until browned; remove from the heat and add the vinegar.
  3. Finish soup by topping with the curry butter, cilantro and sweet-potato chips.

Enjoy!

Serves: 4

Per serving (305g):
182 calories
8g of fat
27g Carbohydrates
4g of Fiber
12g sugar
4g protein
62mg sodium
7mg cholesterol
98.8mg of Omega-3 fatty acids
568mg of Omega-6 fatty acids
240% of daily Vitamin A
21% of daily Vitamin C
5% of daily Calcium
9% of daily Iron
(percent daily values are based on 2000 calorie diet)

Adapted from: Food Network Magazine

 

Curried Sweet Potato-Apple Soup
 
Author:
Serves: 4
Ingredients
  • 3 sweet potatoes
  • 2 tablespoons of light soft spread
  • 1 small onion, chopped
  • 2 cloves garlic, smashed
  • 1 2-inch piece ginger, peeled and grated
  • ¼ teaspoon freshly grated nutmeg, plus more for garnish
  • 1½ teaspoons curry powder
  • Kosher salt and freshly ground pepper
  • 2 cups low-sodium chicken broth
  • 1¼ cups unsweetened chunky applesauce
  • ¾ tablespoon extra-virgin olive oil
  • 1 tablespoon apple cider vinegar
  • 1 to 2 tablespoons chopped fresh cilantro
Instructions
  1. Preheat the oven to 425 degrees F. Peel and dice 2½ sweet potatoes.
  2. Melt one tablespoon of butter in a large pot over medium heat.
  3. Add the onion and garlic and cook until soft, about 5 minutes. Stir in the ginger, nutmeg, 1¼ teaspoons curry powder, and salt and pepper to taste and cook until toasted, 1 more minute.
  4. Add the diced sweet potatoes, chicken broth and 2 cups water to the pot, cover and bring to a boil over medium-high heat.
  5. Reduce the heat to medium low and stir in the applesauce. Simmer, covered, until the sweet potatoes are soft, about 20 minutes.
  6. Puree the soup with a blender until smooth. Season with salt and pepper; keep warm.
  7. For the curry butter and sweet potato chips garnish:
  8. Meanwhile, peel and thinly slice the remaining ½ sweet potato and toss with the olive oil, and salt and pepper to taste. Spread in a single layer on a baking sheet and bake until crisp, 7 to 10 minutes.
  9. Heat the remaining 1 tablespoon butter in a skillet over medium heat. Add the remaining ¼ teaspoon curry powder and cook, stirring, until browned; remove from the heat and add the vinegar.
  10. Finish soup by topping with the curry butter, cilantro and sweet-potato chips.
  11. Enjoy!
Nutrition Information
Serving size: 305g Calories: 182 Fat: 8g Carbohydrates: 27g Sugar: 12g Sodium: 62mg Fiber: 4g Protein: 4g Cholesterol: 7mg