Healthy Mashed Sweet Potatoes - 14.64g Carbs, 1.73g Fiber, 6.49g Sugar
No dairy
From: www.whfoods.
This full-flavored sweet potato dish is quick and easy to prepare
and makes a healthy and interesting alternative to the traditional
way of serving mashed potatoes. In fact, one serving of this recipe
contains only 98 calories but provides 249% of your daily value (DV)
for vitamin A! You will find the flavors of the spice mixture and
orange juice a wonderful complement to the flavor of the sweet
potatoes. Enjoy!
Prep and Cook Time: 15 minutes
2 medium-sized sweet potatoes or yams, sliced thin for quick cooking
2 Tbsp fresh orange juice
1/2 tsp garam masala
1 Tbsp extra virgin olive oil
Salt and white pepper to taste
1. Bring lightly salted water to a boil in a steamer with a tight
fitting lid.
2. Steam peeled and sliced sweet potatoes in steamer basket, covered,
for about 10 minutes, or until tender
3. When tender, mash with potato masher, adding rest of ingredients.
Serves: 4
Serving Size: 68.25g
Nutrition per Serving:
93.70 Calories, 32.20 Calories from Fat, 4.55 Calories from Saturated Fat,
1.3g Protein, 14.64g Carbs, 1.73g Dietary Fiber, 0.86g Soluble Fiber,
0.87g Insoluble Fiber, 6.49g Total Sugar, 0.45g Monosaccharides,
6.42g Other Carbs, 3.58g Total Fat, 0.51g Saturated Fat,
2.70g mono Fat, 0.35g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
Healthy Cooking Tips:
If you do not have sensitivity to fats, an extra Tbsp olive oil
will give it a richer taste.
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