Saturday, September 5, 2009

Mashed Sweet Potatoes with Coconut Milk - 23g Carbs, 3g Fiber

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This three-ingredient dish, known as piele in Hawaii, is fabulously
simple. Coconut milk—an occasional indulgence because of the saturated fat—contributes rich flavor.

NUTRITION PROFILE:
Low Calorie | High Fiber | Low Sodium | Low Sat Fat | Heart Healthy
| Diabetes Appropriate | Healthy Weight

Servings: 4
Serving Size: generous 1/2 cup each
ACTIVE TIME: 10 minutes
TOTAL TIME: 35 minutes
EASE OF PREPARATION: Easy

1 1/2 pounds sweet potatoes (about 3 medium)
3/4 cup "lite" coconut milk
1 tablespoon minced fresh ginger
1/2 teaspoon salt

1. Prick sweet potatoes with a fork in several places. Microwave on
High until tender all the way to the center, 10 to 15 minutes.
(Alternatively, place in a baking dish and bake at 425 degrees F
until tender all the way to the center, about 1 hour.)

2. When cool enough to handle, peel off and discard skin. Transfer the
sweet potatoes to a medium microwaveable bowl and mash thoroughly with
a potato masher. Add coconut milk, ginger and salt; stir well. Reheat
in the microwave for 1 to 2 minutes, or in the oven for 8 to 10 minutes.
Serve warm.

Servings: 4
Serving Size: generous 1/2 cup each
Nutrition per Serving:
130 Calories, 3g Fat, 2g Sat, 0g Mono, 0mg Cholesterol, 3g Protein,
23g Carbs, 3g Fiber, 339mg Sodium, 498mg Potassium

Nutrition bonus: Vitamin A (400% daily value), Vitamin C (35% dv).
1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1/2 fat

MAKE AHEAD TIP:
Cover and refrigerate for up to 3 days. Reheat in the microwave
or oven just before serving.

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