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How to Make Maple-Glazed Sweet Potatoes

Sweet Potatoes

Ingredients:

1 cup frozen apple juice concentrate, thawed
2 teaspoons cornstarch
2 teaspoons Equal for Recipes or 7 small packets of any zero-calorie, artificial sweetener
1 teaspoon margarine
1 teaspoon maple extract
1 teaspoon vanilla
2 pounds sweet potatoes, peeled, cut into 1-inch slices, cooked, warm

Instructions:

In a small saucepan, heat apple juice concentrate, cornstarch and the zero-calorie sweetener to boiling. Boil and stir constantly until it thickens. Remove the saucepan from the heat, stir in margarine, maple extract and the vanilla. Pour glaze over the potatoes inside a serving bowl and toss gently.

This recipe is courtesy of Roniece Weaver and Fabiola Demps Gaines, registered dieticians and authors of "The New Soul Food Cookbook for People with Diabetes."

 

Here's how we remixed this recipe, including the nutrition information and shop smarter tips!

The Remix Revealed   Nutrition Information   Shop Smarter Tips

Here’s how this sweet potato recipe was remixed:

  • There are zero-calorie, artificial sweeteners such as Equal and Splenda, which are made for use in recipes. If you don’t want to use artificial sweeteners, try Stevia. It’s an all-natural sweetener from the Stevia plant. Taste-test the recipe if you use Stevia because it’s 300 times sweeter than table sugar. You measure them like you would regular sugar. Give them a try to cut the carbohydrate grams in your recipes and to manage your blood sugar levels if you’re diabetic, particularly.
     
  • Apple juice and sauce is a natural way to sweeten food without adding white sugar.
     
  • Extracts come in a range of flavors, including vanilla, maple, cinnamon, lemon, orange and more. Give them a try to add flavor to your dishes without adding additional calories.
     
  • Traditional recipes call for a marshmallow topping. We’ve removed the sugary topping to cut calories and carbohydrates.

Here’s the nutrition information for a ½-cup serving of these healthy, maple-glazed sweet potatoes:

Calories: 189
Fat: 1 gram
Cholesterol: 0 mg
Sodium: 26 mg
Carbohydrates: 44 grams
Protein: 2 grams

Here are some insider tips you need to know:
  • Sweet potatoes cost about $0.89 per pound. Many canned brands are loaded with sugar and they average about $2.50 for 29 ounces. It’s cheaper and healthier to cook your own.
     
  • Sweet potatoes are rich in complex carbohydrates, dietary fiber, beta carotene (a vitamin A equivalent nutrient), vitamin C and vitamin B6.
     
  • Choose firm, well-shaped potatoes with smooth skin. Avoid sweet potatoes with soft spots, bruises and any signs of decay.
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