My family can't have Thanksgiving dinner without sweet potatoes and marshmallows. The problem with this side dish, of course, is that it's loaded with calories and lots of carbs and fat. Even some of the lower calorie versions can have double the carbohydrate content and, when prepared in a casserole dish, you may not eat a "serving size". This recipe gives you all the flavor of a sweet potato casserole without feeling guilty about eating it. Another bonus is that you can eat it throughout the year - I find it's also tasty alongside a nice grilled steak and some asparagus spears sauteed in a bit of butter and seasoned with salt and pepper.
2 large (10 oz.) sweet potatoes
2 tbsp. unsalted butter, softened
2 tbsp. 1% milk
1 tbsp. pure maple syrup (can sub brown sugar if desired)
1/4 tsp. ground cinnamon
1/4 tsp. salt
2 tbsp. chopped pecans
32 miniature marshmallows (optional)
Preheat oven to 350 degrees F. Wash and scrub sweet potatoes to remove any dirt. Wrap sweet potatoes in dampened paper towels and microwave on high for 8 minutes or until tender. Cool slightly, about 5 minutes, or until easy to handle. Slice potatoes in half lengthwise and scoop out potato pulp, leaving a small amount around the bottom and sides. Place the potato pulp in a medium mixing bowl and add butter, milk, maple syrup, ground cinnamon, and salt. Using a handheld electric mixer, blend on low to medium speed until whipped. Evenly distribute whipped mixture among the four sweet potato halves. Top each with 1/2 tbsp. chopped pecans. Place in greased baking dish and into the preheated oven for about 15 minutes or until thoroughly heated. If desired, add 8 marshmallows per potato half and bake for an additional 5 minutes or until marshmallows are lightly browned. Remove from oven and serve.
Servings: 4 (1 sweet potato half per serving)
With Marshmallows: 191 calories, 27.5 grams carbohydrate (3 grams fiber), 2.5 grams protein, 8.5 grams fat (4 grams saturated)
Without Marshmallows: 173 calories, 23 grams carbohydrate, 2.5 grams protein, 8.5 grams fat (4 grams saturated).
This side dish is an excellent source of vitamin A and vitamin C. It is a good source of potassium.
Written by Michelle Baglio of Optimal Nutrition and Health (Google+). All recipes, unless otherwise noted, are created and tested in my home kitchen. Any resemblance to other recipes available in print or online is purely coincidental. The use of particular brands and/or products is sometimes noted because of their quality and the use of other products, while similar, may affect the outcome of the finished dish. Please do not reprint this recipe for distribution without my permission. To feature this recipe on your website, please link to this post as the original source.
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