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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 (104 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...

Makes: 4 servings, generous 1/2 cup each

Active Time:

Total Time:

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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