4
1 rating

Sweet Potato Mash

Sweet Potato Mash

Healthier than standard mashed potatoes, this recipe uses sweet potatoes and light cream cheese for fewer calories and full flavor.

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Notes

These potatoes can be steamed to preserve more of the flavor and vitamins or boiled if you wish.

Copyright 2011. R. Mission Inc.

Ingredients

  • 4 Pounds sweet potatoes or yams, (4 to 6 yams or about 12 sweet potatoes) peeled and cut into 1- to 1½-inch chunks
  • ¼ stick butter
  • 3 Tablespoons pure maple syrup
  • 1 Tablespoon honey
  • 1 Tablespoon brown sugar
  • ½ Teaspoon ground cinnamon
  • ¼ Teaspoon ground nutmeg
  • ¼ to ½ Cup light cream cheese, as needed to achieve desired consistency
  • Salt and freshly ground black pepper

Directions

To steam the potatoes, place them in a single layer on a rack placed over a large shallow pan of water with a large pot lid to cover. Cook over medium high-heat until tender. Replenish the water in the pan if it boils off before they are tender.

Place the potatoes in a large bowl and mash by hand with a masher. Then, using a beater, whip in the maple syrup, honey, sugar, cinnamon, nutmeg, and enough cream cheese to achieve your desired consistency. Season with salt and pepper.

Nutritional Facts
Servings4
Calories Per Serving584
Total Fat14g21%
Sugar35gN/A
Saturated8g40%
Cholesterol39mg13%
Protein9g17%
Carbs110g37%
Vitamin A3344µg100%
Vitamin B61mg48.2%
Vitamin C11mg18%
Vitamin D0.2µg0.1%
Vitamin E1mg7%
Vitamin K12µg15%
Calcium187mg19%
Fiber14g57%
Folate (food)53µgN/A
Folate equivalent (total)53µg13%
Iron3mg17%
Magnesium122mg31%
Monounsaturated3gN/A
Niacin (B3)3mg13%
Phosphorus241mg34%
Polyunsaturated0.6gN/A
Potassium1620mg46%
Riboflavin (B2)0.5mg29.5%
Sodium1179mg49%
Sugars, added16gN/A
Thiamin (B1)0.4mg24.7%
Trans0.2gN/A
Zinc2mg12%