My family adores sweet potatoes. I love making them all year long, not just for Thanksgiving. My favorite way is to bake them, which brings out their natural sweetness. Once baked, I love to fill them with a bit of reduced-fat butter and a dash of cinnamon. One medium size potato prepared this skinny way has just 128 calories, 3 grams of fat and 5 Weight Watchers SmartPoints. This potato makes a wonderful side dish for turkey, chicken, beef or pork. One serving also makes a super healthy, low calorie snack. Mmm…
Prep Time: 5 minutes
Bake Time: 50-60 minutes
4 medium sweet potatoes (yams) about 5” long, see shopping tip
2 tablespoons reduced-fat butter or Smart Balance Light
1. Preheat oven to 350 degrees.
2. Wash and dry each potato and pierce with a fork a few times. Wrap each in foil and place on baking sheet.
3. Bake for 50-60 minutes until soft.
4. Remove foil, cut in half and mash each with ½ tablespoon of butter. Sprinkle a little cinnamon on top, if desired.
Makes 4 servings (1 sweet potato with ½ tablespoon reduced-fat butter)
Sweet potatoes are relatively low in calories and have no fat. They are rich in beta-carotene; having five times the recommended daily allowance of Vitamin A in one sweet potato. They also contain an impressive amount of potassium, fiber and vitamin C.
In the U. S. most people call the kind of potatoes I’m using for this recipe, sweet potatoes but I’m really talking about yams in the U.S. They’re the darker skinned potatoes with a deep orange center as opposed to most of the sweet potatoes found in our markets. They have a much lighter colored skin and pale yellow inside. They’re not nearly as sweet, moist or flavorful. I’m using the type restaurants use to make sweet potato fries.
Weight Watchers SmartPoints 5
Weight Watchers POINTS PLUS 4
Weight Watchers (old points) 3
|SKINNY FACTS: for 1 sweet potato with ½ tablespoon reduced-fat butter
128 calories, 3g fat, 2g sat.fat, 7mg chol, 2g protein, 24g carbs, 4g fiber, 86mg sodium, 6g sugar
|FAT FACTS: for 1 sweet potato using 1 tablespoon regular butter
204 calories, 12g fat, 2g protein, 24g carbs, 4g fiber, 123mg sodium, 10g sugar