Smashed Spiced Sweet Potatoes - 22g Carbs, 3g Fiber
From: Eating Well - October/November 2005
Chile powder, cumin and ginger combined with a touch of maple syrup
create a spicy-sweet flavor addition to a traditional Thanksgiving
player.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated
fat | Low sodium | Heart healthy | Healthy weight | High fiber |
Gluten free
Active Time: 20 minutes
Total Time: 1 1/4 hours
Servings: 12
Serving Size: 1/2 cup each
4 lb sweet potatoes, (4-5 large)
2 Tbsp butter
2 Tbsp pure maple syrup
1 Tbsp chili powder
2 tsp cumin seeds, toasted and ground (see Tip)
1 tsp ground ginger
1 tsp salt
1/2 tsp freshly ground pepper
Preheat oven to 350 degrees F.
Pierce each sweet potato in several places with a fork. Place directly
on the oven rack and roast until soft, 45 minutes to 1 hour. Transfer
to a cutting board; let stand until cool enough to handle, about
10 minutes. Slip off the skins and cut the sweet potatoes into 1-inch
slices; transfer to a large bowl. Add butter. Smash the sweet potatoes
with a potato masher or fork until fluffy but some lumps remain. Add
maple syrup, chili powder, ground cumin, ginger, salt and pepper; stir
to combine.
Tip:
Toast cumin seeds in a small skillet over medium heat, stirring
occasionally, until fragrant, about 2 minutes. Transfer to a
plate to cool. Grind in a spice mill or blender into a fine powder.
Servings: 12
Serving Size: 1/2 cup each
Nutrition per Serving:
113 Calories, 2g Fat, 1g Sat, 1g Mono, 5mg Cholesterol, 2g Protein,
22g Carbs, 3g Fiber, 243mg Sodium, 468 mg Potassium
Nutrition Bonus: Vitamin A (360% daily value), Vitamin C (30% dv).
1 1/2 Carbohydrate Serving
Exchanges: 1 1/2 starch
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