Maple Sweet Potato Cups

Vegetarian
Gluten Free
Health score
6%
Maple Sweet Potato Cups
39 min.
8
342kcal

Suggestions


Get ready to elevate your side dish game with these delightful Maple Sweet Potato Cups! Perfectly suited for everyone at your table, this vegetarian and gluten-free recipe is a fantastic way to enjoy the natural sweetness of sweet potatoes, enhanced by the rich, warm flavors of maple syrup and orange zest. Each cup is a burst of flavor, making it the ideal accompaniment to any meal.

What makes these sweet potato cups truly special is their unique texture. The creamy, sweet potato base, combined with a fluffy meringue topping, creates a heavenly contrast that is sure to impress even the pickiest of eaters. Whether you're preparing a festive holiday dinner or simply want to delight your family on a weeknight, these cups are both visually stunning and deliciously satisfying.

In just 39 minutes, you can prepare a dish that not only looks amazing but also provides a balanced mix of protein, fat, and carbohydrates—perfect for those mindful of their caloric intake. Topped with a golden meringue, each serving brings a touch of elegance to your table while keeping things cozy and homey.

So, roll up your sleeves and embrace your inner chef with this simple yet impressive recipe. Your guests will be begging for the recipe, and you might just find it becoming a staple at your gatherings!

Ingredients

  • 0.3 cup firmly brown sugar light packed
  • 0.3 cup butter 
  •  egg whites 
  • 0.5 cup granulated sugar 
  • 0.3 cup maple syrup pure
  • teaspoons orange zest 
  • teaspoon salt 
  • 48 oz steam-and-mash sweet potatoes frozen

Equipment

  • baking sheet
  • oven
  • hand mixer

Directions

  1. Preheat oven to 40
  2. Steam potatoes according to package directions. Mash together sweet potatoes and next 5 ingredients. Spoon mixture into 8 (6-oz.) custard cups.
  3. Place on a baking sheet.
  4. Beat egg whites at high speed with an electric mixer until foamy.
  5. Add sugar, 1 Tbsp. at a time, beating until stiff peaks form and sugar is dissolved.
  6. Spread meringue over sweet potato mixture.
  7. Bake at 400 for 10 minutes or until golden brown.
  8. Note: We tested with Ore-Ida Steam n' Mash
  9. Cut Sweet Potatoes.

Nutrition Facts

Calories342kcal
Protein5.07%
Fat20.23%
Carbs74.7%

Properties

Glycemic Index
26.82
Glycemic Load
28.92
Inflammation Score
-10
Nutrition Score
14.002608693164%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Kaempferol
0.02mg
Myricetin
0.05mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:341.81kcal
17.09%
Fat:7.82g
12.04%
Saturated Fat:4.89g
30.58%
Carbohydrates:65.01g
21.67%
Net Carbohydrates:59.83g
21.76%
Sugar:36.63g
40.7%
Cholesterol:20.34mg
6.78%
Sodium:473.88mg
20.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.41g
8.82%
Vitamin A:24371.2IU
487.42%
Manganese:0.76mg
37.81%
Fiber:5.18g
20.73%
Vitamin B2:0.35mg
20.37%
Potassium:644.23mg
18.41%
Vitamin B6:0.36mg
18.08%
Vitamin B5:1.42mg
14.15%
Copper:0.27mg
13.32%
Magnesium:48.18mg
12.04%
Vitamin B1:0.14mg
9.57%
Phosphorus:84.99mg
8.5%
Calcium:78.09mg
7.81%
Iron:1.15mg
6.37%
Vitamin C:5.1mg
6.18%
Selenium:4.31µg
6.15%
Folate:19.91µg
4.98%
Vitamin B3:0.99mg
4.97%
Vitamin E:0.66mg
4.42%
Zinc:0.62mg
4.16%
Vitamin K:3.72µg
3.55%
Source:My Recipes