Recipe: Mashed Sweet Potatoes

This recipe is a variation on traditional mashed potatoes. Sweet potatoes are packed with nutrients and flavor. One serving of mashed sweet potatoes has 20% of the fiber recommended each day. They are high in potassium, Vitamins A and C and many phytonutrients. This one-pot dish makes preparation and clean up easy.

This recipe comes to you from Chef Beth at Caregivers Kitchen.  It makes six 1/2-cup servings; each serving supplies 2 carb choices, 170 calories and 300 mg of sodium.

Essential Equipment

• cutting board
• paring and chef knife
• Dutch oven or large saucepan with lid
• measuring cup
• measuring spoons
• vegetable peeler
• spoon
• potato masher

Ingredients

• 1 lb. fresh sweet potatoes 
• 1 tsp.sugar
• ½ tsp. salt
• 1 Tbsp. butter
• ½ c. nonfat evaporated milk
• ¾ c. water

1.       Scrub and peel the sweet potatoes. Cut into quarters and cut each quarter into thin slices.

2.       In a large saucepan, add the potatoes, water, sugar and salt.Bring to a boil then reduce heat to a simmer.

3.       Cover and cook the potatoes for 20-25 minutes or until they begin to mash. Most of the water will have evaporated.

4.       Remove the potatoes from the heat; add butter and evaporated milk and mash in the pan. Add extra milk for creamier potatoes.

CONTAINS: MILK