Maple Sweet Potatoes
Microwave-mashed sweet potato with yogurt, maple syrup and orange juice — about 179 calories and 8.0 g fibre per serving.
Sodium is calculated without salt added to taste.
Estimated; may vary.
Maple sweet potatoes are a microwave mash: one large sweet potato cooked in its skin, scooped out and mashed with nonfat yogurt, a little maple syrup and orange juice. One serving is about 179 calories with 8.0 g fibre and almost no fat, ready in around ten minutes.
The potato has to be cooked through before it meets the bowl. Prick the skin several times, microwave on high and press the middle; it should give easily with no firm core. An undercooked centre will not mash smooth and no amount of stirring will fix it.
Because there is no butter, this is a lighter side for roast chicken or pork than the usual candied version. Cinnamon or a pinch of salt sharpens it. The mash reheats well the next day; add a splash of orange juice if it has thickened in the fridge.
Ingredients
- Sweet Potatoes1 large (180 g)
- Yogurt (Plain, Nonfat)1 tablespoon (15 g)
- Maple syrup1/2 tablespoon (10 g)
- Orange Juice (No Pulp)1/2 tablespoon (7.5 g)
- Prick the skin well before microwaving so steam can escape; an unpricked sweet potato can burst.
- Let the potato stand a minute before handling; the pulp is very hot and scoops out more easily once slightly cooled.
- Refrigerate leftovers within 2 hours and reheat to steaming hot; the mash keeps 3 days.
- Contains: milk (yogurt).
- Naturally gluten-free. For dairy-free, use a plain unsweetened plant yogurt or simply leave the yogurt out.
Method
- Wash your hands and all surfaces before you start.
- Scrub the sweet potato and prick the skin several times with a fork.
- Microwave on high 3 to 4 minutes, turning once, until soft all the way through.
- Cut the potato open and scoop the pulp into a bowl. Mash with a fork.
- Stir in the yogurt, maple syrup and orange juice until smooth.
- Microwave 1 to 2 minutes more to heat through, then serve.
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