Mashed Sweet Potatoes

Gluten Free
Health score
5%
Mashed Sweet Potatoes
70 min.
8
159kcal

Suggestions

Ingredients

  • tablespoons chicken broth low-sodium warmed homemade canned
  • teaspoon kosher salt 
  • tablespoons maple syrup 
  • 0.3 cup orange juice 
  • large sweet potatoes 
  • tablespoons butter unsalted

Equipment

  • bowl
  • baking sheet
  • oven
  • potato masher

Directions

  1. Preheat the oven to 400 degrees F.
  2. Place sweet potatoes on a baking sheet and roast until easily pierced with a fork, about 1 hour.
  3. Peel the sweet potatoes while still hot.
  4. Combine the potatoes, butter, salt, orange juice, maple syrup, and chicken broth in a large bowl. Mash with a potato masher until the potatoes are smooth.
  5. Serve immediately. (This can be prepared a day ahead and reheated).

Nutrition Facts

Calories159kcal
Protein7.53%
Fat18.04%
Carbs74.43%

Properties

Glycemic Index
18.31
Glycemic Load
14.3
Inflammation Score
-10
Nutrition Score
11.069565166598%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.93mg
Naringenin
0.17mg
Apigenin
0.01mg
Luteolin
0.03mg
Kaempferol
0.01mg
Myricetin
0.04mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:158.57kcal
7.93%
Fat:3.22g
4.95%
Saturated Fat:1.91g
11.91%
Carbohydrates:29.86g
9.95%
Net Carbohydrates:26.02g
9.46%
Sugar:8.98g
9.98%
Cholesterol:9.37mg
3.12%
Sodium:379.54mg
16.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.02g
6.04%
Vitamin A:18197.93IU
363.96%
Manganese:0.45mg
22.3%
Fiber:3.84g
15.36%
Vitamin B6:0.28mg
13.84%
Potassium:462.98mg
13.23%
Vitamin B5:1.04mg
10.39%
Copper:0.2mg
9.93%
Vitamin B2:0.15mg
8.73%
Magnesium:34.56mg
8.64%
Vitamin C:6.93mg
8.41%
Vitamin B1:0.11mg
7.33%
Phosphorus:67.74mg
6.77%
Iron:0.85mg
4.72%
Calcium:46.09mg
4.61%
Vitamin B3:0.84mg
4.18%
Folate:16.53µg
4.13%
Zinc:0.52mg
3.45%
Vitamin E:0.43mg
2.85%
Vitamin K:2.63µg
2.51%
Selenium:1.49µg
2.13%