Sunday, September 6, 2009

Easy Baked Sweet Potato Recipe

Nutritious sweet potatoes aren’t just for holidays anymore. Sweet potatoes contain more nutrients than white potatoes and they are lower on the glycemic index, meaning if you're trying to loose or maintain your weight or watch your blood sugar, sweet potatoes are better for your food program.

This easy baked sweet potato recipe can be eaten any time of the year!

2 ½ large sweet potatoes
3 tbs butter
¼ c maple syrup
2 tbs brown sugar
1/3 c chopped pecans


Put sweet potatoes in a large saucepan, covering with water. Bring water to a boil, then reduce heat to a simmer. Covering pan, cook for about 30 minutes. You will know when sweet potatoes are cooked when a fork slides into it easily and sweet potato is soft.

Allow sweet potatoes to cool. While they are cooling, preheat oven to 350 degrees F. and spray an 8x8 baking pan with non stick cooking spray.

Once the sweet potatoes have cooled somewhat, peel them and cut into fairly large pieces. Place them in the greased baking dish.

Melt the butter, syrup and sugar in a small saucepan over low heat. Blend, stirring to keep mixture from sticking. Cook for about 3-5 minutes, then pour slowly over the sweet potatoes.

Sprinkle chopped pecans over the dish and bake for about 7-8 minutes or until top is browned.
Recipe Serves 6

Variations to the Baked Sweet Potato Recipe

One popular variation to make this a festive holiday dish is to add about 1/2 cup marshmallows to the top at the same time as you add the pecans.

Add a 1/4 tsp of cinnamon to the topping when you melt the butter.

Nutritional Value per Serving for Sweet Potato Recipe

Calories 211
Total Fat 11.3g
Sodium 69mg
Total Carbs 27.5g
Dietary Fiber 2.4g
Protein 1.6g

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