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

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.

Related Posts :