Looking for a healthy version of the traditional sweet potato holiday dish? Consider trying easy honey-glazed sweet potatoes.
The sweet potato was named one of the best vegetables by the Center for Science in the Public Interest. It has only 130 calories, 4 grams of fiber, no fat, 17 milligrams of sodium, 438 percent of the average daily vitamin A intake, 37 percent of vitamin C intake, 262 milligrams of potassium and 18 micrograms of folate per medium sweet potato.
- 2 pounds fresh sweet potatoes
- Non-stick cooking spray
- ⅔ cup orange juice
- ¼ cup honey
- 1 tablespoon cornstarch
- ½ teaspoon ground ginger
- ½ teaspoon ground nutmeg
- ¼ teaspoon salt (optional)
- 1 tablespoon reduced fat margarine
- Wash and pierce the sweet potatoes. Place on a piece of heavy duty foil and bake at 375 degrees for 40-50 minutes until just tender. This can be done the day before to save time.
- Cool, then peel and cut sweet potatoes into 1 ½ inch pieces.
- Spray an 8×8 baking dish with non-stick cooking spray and place potatoes in the dish.
- In a small pan, combine the juice, honey, cornstarch, spices and salt (if desired).
- Cook over medium heat, stirring until thick and the mixture begins to boil. Stir and cook for one minute.
- Remove from heat and add margarine. Pour over the potatoes, stirring to coat.
- Bake at 350 degrees for 25-30 minutes or until hot and tender. Makes 6 servings.
Nutrition Information: Calories: 181, Carbohydrate: 42 grams, Protein: 2 grams, Fat: less than 1 gram, Sodium (with added salt): 182 milligrams, Cholesterol: 0 milligrams, Fiber: 4 grams Adapted from a recipe provided by the National Honey Board.