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Mashed Sweet Potatoes with Coconut Milk

:  December 2005/January 2006, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.8 (81 votes)

This three-ingredient dish, known as piele in Hawaii, is fabulously simple. Coconut milk—an occasional indulgence because of the saturated fat—contributes rich flavor.


READER'S COMMENT:
"yeah, i really wish people would start excluding coconut oil when talking about saturated fat, and at least start noting that saturated fat from coconut and it's medium chain fatty acids (MCFTs) have a different effect on our bodies and...
Mashed Sweet Potatoes with Coconut Milk Recipe

Makes: 4 servings, generous 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low sodium | Healthy weight | High fiber | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 1/2 pounds sweet potatoes, (about 3 medium)
  • 3/4 cup “lite” coconut milk
  • 1 tablespoon minced fresh ginger
  • 1/2 teaspoon salt

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Preparation

  1. Prick sweet potatoes with a fork in several places. Microwave on High until tender all the way to the center, 10 to 15 minutes. (Alternatively, place in a baking dish and bake at 425 degrees F until tender all the way to the center, about 1 hour.)
  2. When cool enough to handle, peel off and discard skin. Transfer the sweet potatoes to a medium microwaveable bowl and mash thoroughly with a potato masher. Add coconut milk, ginger and salt; stir well. Reheat in the microwave for 1 to 2 minutes, or in the oven for 8 to 10 minutes. Serve warm.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave or oven just before serving.

Nutrition

Per serving: 130 calories; 3 g fat ( 2 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 3 g protein; 3 g fiber; 339 mg sodium; 498 mg potassium.

Nutrition Bonus: Vitamin A (400% daily value), Vitamin C (35% dv).

Carbohydrate Servings: 1 1/2

Exchanges: 1 1/2 starch, 1/2 fat


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Recipe Categories

Type of Dish
Side dish, potato/starch
Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low sodium
Healthy weight
High fiber
Gluten free
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Preparation/ Technique
Bake
Microwave
Meal/Course
Dinner

Season
Fall
Winter
Style/Theme
Comfort foods
Kid-friendly
Vegan
Vegetarian
Publication
EatingWell for a Healthy Heart Cookbook (2008)
December 2005/January 2006
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