Mashed Yams (or Sweet potatoes) made Low-Fat
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
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.
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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