These Sweet Potato Appetizer Bites with Feta and Green Onion are a healthier nibble for holiday parties or the Superbowl! And these tasty appetizers are low-glycemic, South Beach Diet Phase Two, vegetarian and gluten-free. Use the Recipes-by-Diet-Type Index to find more recipes like this one.
I've been a little distracted by the new design for Slow Cooker from Scratch, and now it feels like I went to bed in November and when I woke up there were less than two weeks until Christmas! And I do have a few new holiday recipe ideas I want to share before things get too crazy, starting with these Sweet Potato Appetizer Bites with Feta and Green Onions. Yum!
I love this combination of flavors, and if I went to a holiday gathering or Superbowl party and found a table loaded with sweets and chips staring me in the face, I would be so excited to find a deliciously healthy option like this to eat instead. The hardest part of making these might be finding the thin sweet potatoes, but you can make them into two-bite nibbles if needed! (And I do try to focus on meatless main dishes for Meatless Monday, but I could make a meal out of these, so this is my Meatless Monday idea for the week.)
You can find a lot more meatless recipe ideas by checking the Recipes-by-Photo Index Page for Meatless Monday, or by visiting Vegetarian Recipes in the recipe index. I also have a very active Meatless Monday Pinterest board with ideas from blogging friends, and feature a weekly recipe for Meatless Monday at BlogHer.com.
Choose long, thin sweet potatoes and peel completely. Cut sweet potatoes into 1/2 inch rounds, then use the small end of a Mellon Ballerto scoop out a well in each piece.
Spray a baking sheet with olive oil (I used my Misto Olive Oil Sprayerbut you can also brush on the oil.) Place the sweet potatoes on the baking sheet, spray with olive oil and sprinkle with a tiny bit of Italian Herb Blend. While the sweet potatoes bake, mash the feta with a fork and then mix in the Greek Yogurt, Greek Seasoning, and sliced green onion.
Sweet Potato Appetizer Bites with Feta and Green Onion
(Makes about 24 appetizers; recipe adapted from an idea in The South Beach Diet Parties and Holidays Cookbook.)
3 long thin orange-flesh sweet potatoes, about 1.5 pounds (Orange-flesh sweet potatoes are sometimes called yams or sweet yams in U. S. stores.)
olive oil, enough to brush or spray sweet potatoes and baking sheet
1-2 tsp. Italian Herb Blend (or use any all-purpose seasoning blend that you like)
4 oz Feta cheese, crumbled
3 T fat-free Greek yogurt
1/2 tsp. Greek Seasoning
1/4 cup thinly sliced green onion
Preheat oven to 450F/220C. Choose long thin sweet potatoes if possible. Peel sweet potatoes and cut off the ends; then cut each sweet potato into 1/2 inch thick slices. Using the small side of a Mellon Baller, scoop out a well in the center of each sweet potato slice. (Next time I might microwave them for a minute or two to make this easier.)
Spray or brush a baking sheet with olive oil. Arrange sweet potatoes on the baking sheet with the scooped-out side up. Bake until sweet potatoes are cooked through and starting to get a little color on the edges, about 24-26 minutes.
While sweet potatoes bake, put the crumbled Feta into a bowl and mash with a fork. Add the Greek yogurt and Greek seasoning and mash together with the Feta, then stir in the sliced green onions.
When the sweet potatoes are done, remove from the oven and place the baking sheet on a trivet or hotpad; then use a small spoon to fill the well in each sweet potato slice with the Feta mixture. Put back in the oven and bake until cheese is starting to melt and is heated through, about 5-6 minutes. Serve hot.
These will keep in the refrigerator (if you're lucky enough to have any left!) and they're amazingly good reheated the next day.
I haven't tried it yet, but to make ahead for a party I think you could cook sweet potatoes and fill them with the Feta mixture; then refrigerate the filled sweet potatoes and heat them right before you serve them. If you try that, I would let the filled sweet potatoes come to room temperature while the oven heats.
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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This would make a great appetizer or snack for Phase 2 or 3 of the South Beach Diet or any type of low-glycemic eating plan. Sweet potatoes are a bit lower in carbs than regular white potatoes, but this is probably too high in carbs for a regular low-carb eating plan.
Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn's Kitchen on Pinterest to see all the good recipes I'm sharing there.
More Savory Ideas with Sweet Potatoes You Might Like:
Roasted Sweet Potatoes and Red Onions with Feta ~ Kalyn's Kitchen
Melting Sweet Potatoes ~ Foodie With Family
Sweet Potato Gratin with Goat Cheese, Parmesan, and Thyme ~ Kalyn's Kitchen
Sweet Potato Tart Tatin ~ Sippity Sup
Twice-Baked Sweet Potatoes with Feta and Sumac ~ Kalyn's Kitchen