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Recipe: Honey-glazed sweet potatoes

Recipe: Honey-glazed sweet potatoes

Forget canned sweet potatoes and marshmallows. You get more taste and fewer calories with fresh sweet potatoes and honey.

Instead of using canned sweet potatoes and marshmallows, this recipe uses fresh sweet potatoes and a lighter glaze that brings out the flavor of the sweet potatoes and saves calories.


Directions

Preheat the oven to 375 F. Lightly coat a 9-by-13-inch baking dish with cooking spray.

To make the sauce, in a small bowl add the water, brown sugar, honey and olive oil. Whisk until smooth.

Place a single layer of sweet potatoes in the baking dish. Pour the sauce over the sweet potatoes. Turn to coat them.

Cover and bake until tender, about 45 minutes. Turn the sweet potatoes once or twice to continue coating them. When tender, remove the cover and continue to bake until the glaze is set, about 15 minutes.

Transfer to a serving dish and top with pepper or chopped herb of choice. Serve immediately.


Ingredients
  • 1/4 cup water
  • 2 tablespoons brown sugar
  • 2 tablespoons honey
  • 1 tablespoon olive oil
  • 2 pounds sweet potatoes (about 4 large), peeled and cut into wedges
  • Cracked black pepper or chopped herb of choice (rosemary, sage or thyme), to taste

Exchange Data
Dash
Dairy 
Fats 
Fruits 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets1/2 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets1/2 
HWP
Carbs
Fats 
Protein Dairy 
Sweets1/2 
Vegetables 
NutrientAnalysis
Calcium 
Calories150 
Carbohydrate31 g 
Cholesterol0 mg 
Fiber4 mg 
Monounsaturatedfat1 g 
Potassium 
Protein2 g 
Saturatedfat< 1 g 
ServingsizeAbout 2/3 cup 
Sodium42 mg 
TotalFat2 g 

2014-05-15

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