Maple-Walnut Sweet Potatoes

By -
  • Yield: serves 10 (serving size: 1/2 cup) 

                maple-walnut-sweet-potatoes

Ingredients

  • 4 pounds sweet potatoes (about 6 large)
  • Cooking spray
  • 1/4 cup maple syrup
  • 2 tablespoons brown sugar, divided
  • 1/2 teaspoon salt
  • 1/4 cup coarsely chopped walnuts
  • 1 tablespoon butter, softened

Preparation

Preheat oven to 350°.
Place potatoes on oven rack or a baking sheet coated with cooking spray. Bake at 350° for 50 minutes or until tender. Cool. Peel potatoes and mash. Stir in syrup,1 tablespoon brown sugar, and salt.
Preheat broiler.
Spread potato mixture into an 11- x 7-inch baking dish coated with cooking spray. In a small bowl combine walnuts, 1 tablespoon brown sugar, and butter. Sprinkle walnut mixture over potatoes; broil 2 to 4 minutes or until nuts are lightly browned.

Nutritional Information

Calories per serving:175
Calories from fat:16%
Fat per serving:3.2g
Saturated fat per serving:0.9g
Monounsaturated fat per serving:0.6g
Polyunsaturated fat per serving:1.5g
Protein per serving:2.4g
Carbohydrates per serving:35.3g
Fiber per serving:3.5g
Cholesterol per serving:3mg
Iron per serving:0.7mg
Sodium per serving:201mg
Calcium per serving:42mg

Comments

Post a Comment

Popular posts from this blog

Golden Gazpacho

By -
Image
Yield:  6 servings (serving size: 1 cup)                   Ingredients 3 1/2 cups   chopped seeded yellow tomato (about 1 1/2 pounds) 2 cups   chopped seeded peeled cucumber (about 1) 1 cup   chopped yellow bell pepper (about 1 medium) 1/2 cup   chopped red bell pepper 1/2 cup   chopped green bell pepper 1/2 cup   chopped red onion 2  garlic cloves, chopped 1 tablespoon   chopped fresh mint 1 tablespoon   chopped fresh cilantro 2 tablespoons   white wine vinegar 1 tablespoon   honey 2 teaspoons   extravirgin olive oil 3/4 teaspoon   salt 1/4 teaspoon   ground cumin Preparation Combine the first 7 ingredients in a blender; process until smooth. Add mint and remaining ingredients; pulse 5 times or until well combined. Cover and chill for at least 1 hour or overnight. Nutritional Information Calories per serving: 77 Calories from fat: 27% Fat per serving: 2.3g Saturated fat per serving: 0.3g Monounsaturated fat per serving: 1.2g Polyunsaturated fat pe
Read more

Thai Corn Soup

By -
Image
                               Thai Corn Soup Corn soup made in Thai style with lemon grass and galangal. Cooking Time:  30-45 minutes Servings:  4   Preparation Time:  15-20 minutes   Category:  Veg Ingredients • Tinned corn 4-5 tablespoons • Oil 1 tablespoon • Lemon grass roots 2 inches • Onion ,chopped 2 tablespoons • Lemon grass roots 2 inch • Ginger 1/2 inch • Galangal 1/2 inch • Fresh red chilli,sliced 1 • Kaffir lime leaves 4 • Vegetable stock 3 cups • Red curry paste 1 teaspoon • Lemon slices 3-4 slices Juice of ½ lemon • Basil leaves 5 • Salt to taste • Coconut milk 1/2 cup Method Heat oil in a non stick pan, add onion and saute. Diagonally slice lemon grass root and add. Slice ginger and galangal and add. Add fresh red chilli, kaffir lemon leaves and vegetable stock and let it come to a boil. Add red curry paste and mix well. Drain and add corn and mix. Add lemon slices, lemon juice
Read more

Fudgy Cream Cheese Brownies

By -
Image
Yield:  16 servings (serving size: 1 square)                 Ingredients 3/4 cup   sugar 1/4 cup   plus 2 tablespoons reduced-calorie stick margarine, softened 1  large egg 1  large egg white 1 tablespoon   vanilla extract 1/2 cup   all-purpose flour 1/4 cup   unsweetened cocoa Cooking spray 1  (8-ounce) block 1/3-less-fat cream cheese, softened 1/4 cup   "measures-like-sugar" calorie-free sweetener 3 tablespoons   1% low-fat milk Preparation Preheat oven to 350°. Beat sugar and margarine with a mixer at medium speed until light and fluffy. Add egg, egg white, and vanilla; beat well. Gradually add flour and cocoa, beating well. Pour into an 8-inch square pan coated with cooking spray. Beat cream cheese and sweetener with a mixer at high speed until smooth. Add milk; beat well. Pour cream cheese mixture over chocolate mixture; swirl together using the tip of a knife to create a marbled effect. Bake at 350° for 30 minutes. Cool completely in pan
Read more