Bourbon Sweet Potatoes and Parsnips

Vegetarian
Gluten Free
Health score
21%
Bourbon Sweet Potatoes and Parsnips
45 min.
6
380kcal

Suggestions

Ingredients

  • 0.3 cup firmly brown sugar light packed
  • tablespoons butter cut into small pieces
  • 0.1 teaspoon ground cardamom 
  • 0.3 cup maple syrup 
  • 0.3 cup orange juice 
  • tablespoons orange juice 
  • teaspoon orange peel shredded
  • 1.8 pounds parsnips (see notes)
  • 0.3 cup pecans coarsely chopped
  • servings salt 
  • 1.8 pounds jewel sweet potatoes (see notes)

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • spatula

Directions

  1. Peel sweet potatoes and parsnips; cut into sticks about 1/2 inch by 3 to 4 inches. Lightly coat a 12- by 17-inch rimmed baking pan with cooking oil spray.
  2. Place vegetables in pan, cover tightly with foil, and bake in a 400 regular or convection oven until just tender when pierced, 35 to 40 minutes.
  3. Meanwhile, in a small bowl, combine maple syrup, brown sugar, bourbon, butter, orange peel and juice, and cardamom.
  4. Increase oven temperature to 45
  5. Remove foil from pan and sprinkle pecans over vegetables.
  6. Pour the syrup mixture over vegetables and pecans; turn pieces with a spatula to coat evenly.
  7. Bake until syrup mixture thickens and sticks to vegetables, 25 to 35 minutes longer, turning pieces often to prevent scorching.
  8. Transfer candied vegetables to a serving dish. Season to taste with salt.

Nutrition Facts

Calories380kcal
Protein4.34%
Fat17.32%
Carbs78.34%

Properties

Glycemic Index
52.58
Glycemic Load
27.41
Inflammation Score
-10
Nutrition Score
24.558261036873%

Flavonoids

Cyanidin
0.49mg
Delphinidin
0.33mg
Catechin
0.33mg
Epigallocatechin
0.26mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.1mg
Eriodictyol
0.03mg
Hesperetin
1.91mg
Naringenin
0.34mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
1.36mg

Nutrients percent of daily need

Calories:380.24kcal
19.01%
Fat:7.55g
11.62%
Saturated Fat:2.77g
17.33%
Carbohydrates:76.87g
25.62%
Net Carbohydrates:65.91g
23.97%
Sugar:35.98g
39.98%
Cholesterol:10.03mg
3.34%
Sodium:315mg
13.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.26g
8.51%
Vitamin A:18921.65IU
378.43%
Manganese:1.72mg
86.01%
Fiber:10.97g
43.87%
Vitamin C:34.18mg
41.43%
Vitamin K:32.65µg
31.1%
Potassium:1051.42mg
30.04%
Folate:109.35µg
27.34%
Vitamin B2:0.39mg
22.75%
Copper:0.43mg
21.32%
Magnesium:83.82mg
20.95%
Vitamin B6:0.42mg
20.87%
Vitamin B5:1.94mg
19.45%
Vitamin B1:0.28mg
18.61%
Phosphorus:173.16mg
17.32%
Vitamin E:2.49mg
16.63%
Calcium:123.84mg
12.38%
Iron:1.85mg
10.29%
Zinc:1.53mg
10.19%
Vitamin B3:1.81mg
9.07%
Selenium:3.56µg
5.09%
Source:My Recipes