Tuesday, November 23, 2010

Chili-Spiced Mashed Sweet Potatoes

Pass Up: Candied Sweet Potatoes
Per 1/2-cup serving: 315 cal, 7 g fat (3 g sat), 61 g carbs, 153 mg sodium, 5 g fiber, 2 g protein

Pass the Chili-Spiced Mashed Sweet Potatoes
Not only is this dish practically fat-free, but the chili powder contains capsaicin, which studies have shown may inhibit fat-cell growth and help people consume fewer calories. And cinnamon is no slacker spice either: It keeps your blood sugar stable and your appetite in check, so you won't be tempted to go back for a second helping.

4 large sweet potatoes (3 1/2 lbs total)
1/2 cup fresh orange juice
2 tsp orange zest
2 Tbsp brown sugar
2 tsp ground cinnamon
1 tsp chili powder

1. Bake the sweet potatoes in a 425°F oven until they are soft, about 70 minutes. Remove sweet potatoes from oven and allow them to cool slightly.

2. In a small bowl, whisk together orange juice, orange zest, brown sugar, 1/4 teaspoon salt, cinnamon, and chili powder.

3/. Scoop out the insides of sweet potatoes and place in a large mixing bowl. Pour orange juice mixture over sweet potatoes, mash well, and serve.

Makes 8 servings
Per 1/2-cup serving: 191 cal, <1 g fat (0 g sat), 45 g carbs, 169 mg sodium, 6 g fiber, 3 g protein 

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