Parmesan-Sage Mashed Sweet Potatoes

Gluten Free
Health score
13%
Parmesan-Sage Mashed Sweet Potatoes
45 min.
4
249kcal

Suggestions


Transform your dinner table with the delightful flavors of Parmesan-Sage Mashed Sweet Potatoes! This gluten-free side dish is not only a feast for the eyes but also a celebration of hearty, wholesome ingredients. Sweet potatoes are known for their rich taste and incredible health benefits, packed with vitamins and fiber, making them a nutritious companion to any meal.

The unique twist in this recipe comes from the aromatic fresh sage and nutty Parmesan cheese, which add depth and sophistication. The creamy texture achieved with just a tablespoon of butter and a splash of fat-free milk ensures that this dish remains indulgent without being overly rich. Perfectly mashed, these sweet potatoes are a sure hit with both family and friends, ideal for cozy dinners or festive gatherings.

What’s more, the entire dish is ready in just 45 minutes, allowing you to spend more time enjoying your meal rather than slaving away in the kitchen. Low in calories yet bursting with flavor, these Parmesan-Sage Mashed Sweet Potatoes provide a satisfying addition to your menu, ultimately elevating everyday meals to gourmet experiences. So, if you’re looking for a side dish that marries taste and nutrition effortlessly, this recipe is a must-try!

Ingredients

  • tablespoon butter softened
  • tablespoons milk fat-free
  • 0.5 teaspoon sage fresh chopped
  • 0.3 cup parmesan cheese freshly grated
  • 0.1 teaspoon salt 
  • pounds sweet potatoes 

Equipment

  • bowl
  • paper towels
  • 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. Stir butter, milk, sage, Parmesan cheese, and salt into potato pulp.

Nutrition Facts

Calories249kcal
Protein9.04%
Fat16.82%
Carbs74.14%

Properties

Glycemic Index
35.31
Glycemic Load
22.64
Inflammation Score
-10
Nutrition Score
17.23217399224%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.02mg
Myricetin
0.07mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:249.37kcal
12.47%
Fat:4.72g
7.26%
Saturated Fat:2.82g
17.62%
Carbohydrates:46.82g
15.61%
Net Carbohydrates:40g
14.54%
Sugar:9.87g
10.96%
Cholesterol:13.19mg
4.4%
Sodium:332.38mg
14.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.71g
11.42%
Vitamin A:32332.4IU
646.65%
Copper:1.1mg
55.15%
Manganese:0.62mg
30.79%
Fiber:6.82g
27.29%
Vitamin B6:0.48mg
24.18%
Potassium:790.25mg
22.58%
Vitamin B5:1.87mg
18.65%
Phosphorus:155.18mg
15.52%
Magnesium:60.28mg
15.07%
Calcium:135.71mg
13.57%
Vitamin B1:0.18mg
12.25%
Vitamin B2:0.17mg
10.07%
Iron:1.44mg
8%
Zinc:0.99mg
6.62%
Vitamin C:5.44mg
6.6%
Vitamin B3:1.28mg
6.39%
Folate:25.58µg
6.39%
Selenium:3.73µg
5.33%
Vitamin E:0.7mg
4.68%
Vitamin K:4.43µg
4.22%
Vitamin B12:0.13µg
2.23%
Source:My Recipes