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Orange Whipped Sweet Potatoes
Orange Whipped Sweet Potatoes
Wendy Bumgardner
At a Glance
Prep Time : 0hr 10min
Cook Time : 1hr 30min
Course : Side Dish
Special : Fat-Free, Low Fat, Nutrient Dense, Vegetarian
Type of Prep : Bake, Heat, Microwave
Cuisine : Southern, U.S. Regional
Occasion : Christmas, Fall, Family Dinner, New Year's, Superbowl, Thanksgiving, Winter
 
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Yams or Sweet Potatoes

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Non-Fat Orange Sweet Potatoes

From Wendy Bumgardner,
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About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Yams and sweet potatoes are packed with vitamins. This non-fat recipe has my friends begging me to bring it to our potlucks and dinners. Serve it as a side dish in place of potatoes.

INGREDIENTS:

  • 3-4 sweet potatoes
  • 1/4 cup orange marmalade
  • 1 tablespoon nutmeg
  • 1 tablespoon cinnamon
  • 1 teaspoon cardamom
  • 2 tablespoons brown sugar

PREPARATION:

Prick and bake sweet potatoes for 45 minutes at 450 degrees, or microwave until done (about 6 minutes each potato.)

Halve and scoop out the potatoes and discard the skin.

Mash the potatoes

Melt 1/4 cup orange marmalade over low heat in a saucepan (or microwave in a bowl.)

Add 1 Tbsp. cinnamon, 1 Tbsp. nutmeg and 1 tsp. cardamom. Stir until spices are combined.

Add mixture to sweet potatoes and combine.

Place in a casserole dish.

Lightly sprinkle brown sugar on top.

Bake for 30 minutes at 350 degrees.

Nutrition
One cup of sweet potatoes has over 200% of the RDA for Vitamin A and beta-carotene, 20% of the RDA for Vitamin C, and 5 grams of protein in addition to its 59 grams of carbohydrate - a fantastic natural source of vitamins. One cup of sweet potatoes without the added brown sugar (and without being packed in syrup) have 258 calories.

Orange Sweet Potato Recipe - 1/2 cup serving
Calories - 118.28
Calories From Fat - 1.63
Nutrient - % Daily Value Total Fat 0.20g - 0%
Saturated Fat 0.04g - 0%
Cholesterol 0.00mg - 0%
Sodium 17.70mg - 0%
Potassium 153.39mg - 4%
Carbohydrates 29.08g - 9%
Dietary Fiber 1.98g - 7%
Protein 1.11g - 2%
Vitamin A 13047.22IU - 260% -
Vitamin C 15.40mg - 25% -
Calcium 23.26mg - 2% -
Iron 0.49mg - 2%
Vitamin E 0.18IU - 0%
Thiamin 0.04mg - 2%
Riboflavin 0.10mg - 5%
Niacin 0.45mg - 2%
Vitamin B6 0.17mg - 8%
Folate 13.82µg - 3%
Pantothenic Acid 0.39mg - 3%
Phosphorus 20.01mg - 2%
Magnesium 8.10mg - 2%
Zinc 0.20mg - 1%

MyPoints: 2.0

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