Diabetic-Friendly Thanksgiving Recipe: Maple-Orange Sweet Potato Mash
By: Roxie Lute
Try this delectable diabetic-friendly recipe while enjoying your Thanksgiving feast!
Maple-Orange Sweet Potato Mash
Serving Size: ½ Cup
- 2 ½ lbs sweet potatoes (about 4 medium), peeled and cut into ½ inch cubes
- ¼ cup coarsely chopped walnuts
- 2 tsp sugar-free maple syrup, divided
- 2 Tbsp fresh orange juice
- 2 tsp grated fresh orange zest
- ¼ tsp ground cinnamon
- ¼ tsp kosher salt
- 1 Tbsp margarine
1. Place the sweet potatoes in a saucepot with enough cold water to cover. Bring to a boil, reduce the heat and cook until tender taking about 10 to 13 minutes.
2. Add the chopped walnuts to a skillet over medium high heat. Toss until the nuts are slightly toasted and fragrant, about 3 minutes. Remove the skillet from the heat. Drizzle 1 tsp sugar-free maple syrup over the nuts and toss to evenly coat. Remove the nuts from the skillet and set aside.
3. Drain the sweet potatoes and place them back in the saucepot on the hot burner with no heat. Let the sweet potatoes sit for 1 minute to let the excess water evaporate. Add the orange zest, cinnamon, salt, margarine, orange juice and remaining 1 tsp sugarfree maple syrup. Using a potato masher or fork, mash the potatoes until smooth, or until the desired consistency.
Nutrition facts per serving: Calories: 161, Fat: 6 g (saturated fat: 1 g), Cholesterol: 0 mg, Protein: 3 g, Carbohydrates: 30 g, Fiber: 5 g, Sodium: 167 mg, Sugar: 6 g
Diabetic exchange: 2 starches, 1 fat