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Mashed Sweet Potato

QUICK FACTS

  PREPARATION TIME
5 min (for 4 serves)

 
  COOKING TIME
15 min (for 4 serves)
 

SUMMARY

 

This mashed sweet potato is high in fibre, high in vitamin A, relatively low glycemic index than the regular white potato.  Make this recipe your side dish on your favorite meat dish.

INGREDIENTS

15.00 mL (17 g)
  orange juice
0.13 cup (33 g)
  buttermilk, reduced fat
0.50 tablespoon (14 g)
  honey
1.00 carrot (61 g)
  carrot, peeled
0.75 cup (105 g)
  sweet potato, peeled
0.25 teaspoon (2 g)
  salt
0.00 teaspoon (0 g)
  nutmeg
 

METHOD

1.  Place the sweet potatoes and carrots in a large saucepan.

2.  Cover with  water; bring to a boil, lower heat, and simmer until the vegetables are very tender, about 15 to 20 minutes;drain.

3.  Return vegetables to the pan; add buttermilk, salt, honey, orange juice and nutmeg.

4.  Mash the potato mixture over low heat.  

5. Then whip the potatoes to the desire consistency.

6.  Serve immediately

  NUTRITIONAL PANEL
Per Serve
Energy:
347.5 kJ  (83.1 kcal)
Protein:
1.7 g
Total Fat:
0.4 g
-Saturated:
0.2 g
-Mono-Unsaturated:
0.1 g
-Poly-Unsaturated:
0.1 g
Total Carbs:
17.2 g
-Complex Carbs:
5.8 g
-Sugar:
11.4 g
Fibre:
2.2 g
Water:
90.9 mL
Alcohol:
0.0 g
Cholesterol:
1.5 mg
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