Spicy, sweet, and savory, this sweet potato dish has it all! Using my pureed veggie trick once again, I added canned pumpkin to lighten the load and up the nutrition while taking care to preserve the traditional sweet potato flavor we all love. With just a pat of butter and a spoonful of sugar-free syrup, you can “splurge” with these sweet potatoes all year round.
Makes 6 servings
1½ pounds dark sweet potatoes (or yams)
1 tablespoon butter or margarine
1 cup canned pumpkin
1 1/2 tablespoons light maple-flavored syrup
3/4 teaspoon seasoned or table salt
1/4 teaspoon black pepper
1/8 teaspoon cayenne pepper or to taste
1/2 teaspoon dried thyme
1. To prepare the sweet potatoes, wash and pierce each potato with a fork and place in the microwave. Cook on high for 10 minutes or until sweet potatoes are soft when pierced with a fork.
2. Slice the potatoes in half lengthwise and scoop the flesh into a large, microwave-safe bowl. Add the butter and mix until well incorporated.
3. Add the pumpkin, syrup, pepper, and cayenne pepper. Crush the thyme into the bowl with your fingers. Using a potato masher, or a large fork, mash and stir the mixture until smooth (if needed add a couple of tablespoons of water. Orange juice is also good.) Place the potato mash back into the microwave to re-heat for 1 minute or until hot.
Marlene Says: Pumpkin is an excellent source of Vitamin A—and fiber. One-half cup of creamy canned pumpkin has only 40 calories and 5 fabulous grams of fiber.
Nutrition Information Per Serving (½ cup) Calories 150 | Carbohydrate 31g (Sugars 14g) | Total Fat 2.5g (Sat Fat 1g) |Protein 4g | Fiber 5g | Cholesterol 0mg Sodium 250 mg |Food Exchanges: 2 Starch Carbohydrate Choices: 2 Weight Watcher Smart Comparison: Green 4, Blue 4, Purple 1
