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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 133.0
  • Total Fat: 0.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 8.4 mg
  • Total Carbs: 31.7 g
  • Dietary Fiber: 2.8 g
  • Protein: 1.2 g

View full nutritional breakdown of Mashed Yams (or Sweet potatoes) made Low-Fat calories by ingredient
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Mashed Yams (or Sweet potatoes) made Low-Fat

Submitted by: FOODIEWIFE

Introduction

I love candied yams with all the sugar and marshmallows, but I wanted to create a recipe that would not be loaded with unhealthy carbs.
I played around, and used different ingredients and my family was happy with this recipe.
You can certainly experiment and add your own things-- like pineapple, honey instead of maple syrup.
I don't use Splenda, though, because I don't consider that ingredient to be "natural" and good for our body. It's up to you, though!
I love candied yams with all the sugar and marshmallows, but I wanted to create a recipe that would not be loaded with unhealthy carbs.
I played around, and used different ingredients and my family was happy with this recipe.
You can certainly experiment and add your own things-- like pineapple, honey instead of maple syrup.
I don't use Splenda, though, because I don't consider that ingredient to be "natural" and good for our body. It's up to you, though!

Number of Servings: 4

Ingredients

    The equipment I love to use is a food mill, or you could use a ricer, too. It's makes very creamy mashed potatoes of any kind.

    2 large Yams, peeled and cut into equal pieces
    About 2 oz. of fresh squeezed orange juice
    Some orange zest (about 1 tsp)
    Pumpkin Pie Spice (1 tsp.)
    2 Tbsp. Pure Maple Syrup (or honey)
    2 Tbsp. brown sugar
    1 tsp. pure vanilla extract
    1/4 tsp. freshly ground nutmeg (optional)

Directions

Cook yams in unsalted water until tender (15-20 minutes)
Drain and return to pot on low heat to let the water evaporate completely
If you have a food mill, puree the potatoes; otherwise, mash by hand until smooth

Add spices, sweeteners and juice.
If you want to think the potatoes, use a little chicken stock rather than heavy cream.

Number of Servings: 4

Recipe submitted by SparkPeople user FOODIEWIFE.






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