Butter-Pecan Mashed Sweet Potatoes

Vegetarian
Gluten Free
Health score
11%
Butter-Pecan Mashed Sweet Potatoes
45 min.
4
282kcal

Suggestions


Indulge your taste buds in the creamy, sweet comfort of Butter-Pecan Mashed Sweet Potatoes, a delightful side dish that perfectly complements any meal. This vegetarian and gluten-free recipe brings together the natural sweetness of sweet potatoes with the rich, nutty flavor of toasted pecans, making it a heartwarming addition to your dining table.

Ready in just 45 minutes, this dish not only saves you time but also guarantees a burst of flavor in every bite. The interplay of buttery goodness and the crunchy pecans creates a texture that will impress your family and friends. Each serving is both satisfying and nutritious, offering a comforting balance of flavors that you won't be able to resist.

What’s more exciting is the versatility of this recipe. Whether you prefer the sweet notes of a Maple Bacon variation, a zesty Chipotle-Lime twist, or a savory touch with Parmesan and Sage, there's a version for every palate. With a modest calorie count and a low price point, Butter-Pecan Mashed Sweet Potatoes stand out not just as a side dish but as a star on the plate.

Join the trend of flavorful vegetarian cooking and treat yourself to this delicious delight that’s sure to please at any gathering. One thing is certain—you won't want to let these buttery, pecan-infused sweet potatoes go uneaten!

Ingredients

  • 1.5 tablespoons butter 
  • tablespoons milk fat-free
  • 0.3 cup pecans toasted chopped
  • 0.3 teaspoon salt 
  • pounds sweet potatoes 

Equipment

  • bowl
  • paper towels
  • sauce pan
  • microwave

Directions

  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.
  2. Cut potatoes in half; scoop pulp into a bowl. Mash pulp.
  3. 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.
  4. 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).
  5. Serves 4 (serving size: 1/2 cup) Calories 268; Fat 6g (sat 1g); Sodium 351mg
  6. 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.
  7. Serves 4 (serving size: 1/2 cup) Calories 193; Fat 0g (sat 0g); Sodium 227mg
  8. 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.
  9. Serves 4 (serving size: 1/2 cup) Calories 233; Fat 9g (sat 1g); Sodium 328mg

Nutrition Facts

Calories282kcal
Protein6.2%
Fat28.88%
Carbs64.92%

Properties

Glycemic Index
37.81
Glycemic Load
22.67
Inflammation Score
-10
Nutrition Score
16.292173880598%

Flavonoids

Cyanidin
0.73mg
Delphinidin
0.5mg
Catechin
0.49mg
Epigallocatechin
0.38mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.16mg
Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.02mg
Myricetin
0.07mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:282.31kcal
14.12%
Fat:9.28g
14.28%
Saturated Fat:3.16g
19.78%
Carbohydrates:46.95g
15.65%
Net Carbohydrates:39.49g
14.36%
Sugar:10.13g
11.26%
Cholesterol:11.51mg
3.84%
Sodium:306.91mg
13.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.49g
8.97%
Vitamin A:32325.89IU
646.52%
Manganese:0.89mg
44.61%
Fiber:7.46g
29.83%
Vitamin B6:0.49mg
24.64%
Potassium:806.05mg
23.03%
Copper:0.42mg
21.22%
Vitamin B5:1.91mg
19.06%
Magnesium:65.95mg
16.49%
Vitamin B1:0.23mg
15.09%
Phosphorus:134.75mg
13.47%
Vitamin B2:0.16mg
9.34%
Iron:1.56mg
8.66%
Calcium:84.06mg
8.41%
Zinc:1.03mg
6.85%
Vitamin B3:1.35mg
6.77%
Vitamin C:5.52mg
6.69%
Folate:26.75µg
6.69%
Vitamin E:0.81mg
5.38%
Vitamin K:4.69µg
4.47%
Selenium:1.82µg
2.6%
Source:My Recipes