Maple-Roasted Sweet Potatoes

Roasting sweet potatoes is even easier than boiling and mashing them. Maple syrup glaze transforms this ultra-simple dish into something sublime.

Makes 12 servings, about 1/2 cup each

ACTIVE TIME: 10 minutes

TOTAL TIME: 1 hour 10 minutes

EASE OF PREPARATION: Easy

2 1/2 pounds sweet potatoes, peeled and cut into 1 1/2-inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons butter, melted
1 tablespoon lemon juice
1/2 teaspoon salt
Freshly ground pepper to taste

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

NUTRITION INFORMATION: Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrate; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.
Nutrition bonus: Vitamin A (230% daily value), Vitamin C (15% dv).
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 1/2 fat

MAKE AHEAD TIP: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

Maple-Glazed Chicken Breasts

Here’s an easy main dish that’s sure to set you on your own quest for the best syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.

Makes 2 servings

ACTIVE TIME: 20 minutes
TOTAL TIME: 2 hours 20 minutes (includes 2 hours marinating time)
EASE OF PREPARATION: Easy

2 tablespoons pure maple syrup
1 tablespoon reduced-sodium soy sauce
2 teaspoons lemon juice
1 clove garlic, minced
1 teaspoon minced fresh ginger
1/4 teaspoon freshly ground pepper
2 boneless, skinless chicken breasts (about 8 ounces), trimmed and tenders removed (see Tip)

1. Whisk syrup, soy sauce, lemon juice, garlic, ginger and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.
2. Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.
3. Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.

NUTRITION INFORMATION: Per serving: 186 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrate; 27 g protein; 0 g fiber; 343 mg sodium; 361 mg potassium. Nutrition bonus: Selenium (30% daily value).

1 Carbohydrate Serving

Exchanges: 1 other carbohydrate, 4 very lean meat

TIP: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.