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Butter-Pecan Mashed Sweet Potatoes

Photo: Mary Britton Senseney/Wonderful Machine; Styling: Mary Clayton Carl

Yield Serves 4 (serving size: 1/2 cup)
Master Recipe.

Ingredients

  • 4 sweet potatoes (about 2 pounds)
  • 1 1/2 tablespoons butter
  • 2 tablespoons fat-free milk
  • 1/4 teaspoon salt
  • 1/4 cup chopped pecans, toasted

Nutrition Information

  • calories 262
  • fat 9.2 g
  • satfat 3.2 g
  • monofat 3.9 g
  • polyfat 1.6 g
  • protein 4.4 g
  • carbohydrate 41.5 g
  • fiber 7.6 g
  • cholesterol 12 mg
  • iron 1.4 mg
  • sodium 304 mg
  • calcium 51 mg

How to Make It

  1. Pierce each potato with a fork 3 to 4 times on each side. Wrap each potato in a damp paper towel. Microwave at HIGH 8 minutes, turning after 4 minutes. Cool slightly. Cut potatoes in half; scoop pulp into a bowl. Mash pulp.

  2. Heat butter in a small saucepan over medium heat; cook 3 minutes or until browned. Stir butter, milk, and salt into potato pulp. Top with pecans.

  3. Variation 1 Maple Bacon Price per serving: $85 Prepare master recipe through step Stir in 1 tablespoon softened butter, 2 tablespoons fat-free milk, and 4 teaspoons maple syrup. Top mashed sweet ­potato mixture with 1 1/4 ounces cooked and crumbled bacon (about 3 slices). Serves 4 (serving size: 1/2 cup) Calories 268; Fat 6g (sat 1g); Sodium 351mg

  4. Variation 2 Chipotle-Lime Price per serving: $08 Prepare master recipe through step Stir in 1 tablespoon brown sugar, 2 tablespoons fat-free milk, 1 tablespoon fresh lime juice, 1 1/2 teaspoons finely chopped chipotle chile in adobo sauce, 1/2 teaspoon adobo sauce, and 1/8 teaspoon salt. Serves 4 (serving size: 1/2 cup) Calories 193; Fat 0g (sat 0g); Sodium 227mg

  5. Variation 3 Parmesan-Sage Price per serving: $05 Prepare master recipe through step Stir in 1 tablespoon softened butter, 2 ­tablespoons fat-free milk, 1/2 teaspoon chopped fresh sage, 1 ounce freshly grated Parmesan cheese (about 1/4 cup), and 1/8 teaspoon salt. Serves 4 (serving size: 1/2 cup) Calories 233; Fat 9g (sat 1g); Sodium 328mg

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.