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Healthy Low Fat Sweet Potato Recipes

Updated on June 19, 2011

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Sweet potatoes are a Thanksgiving staple for so many families across America.  But with these low-fat, healthy alternatives to traditional butter-laden recipes, you'll feel great about eating them all winter long!  Below: quick candied yams made with canned sweet potatoes and marshmallows, maple syrup glazed sweet potatoes, and sweet potato casserole.  Another hub contains my low fat sweet potato pie recipe.  Enjoy!

Sweet Potato
Sweet Potato

Quick Candied Sweet Potatoes

Ingredients

  • 40 oz canned sweet potatoes
  • 1 cup brown sugar
  • 1/4 cup raisins or sultanas
  • 2 tsp butter or margarine
  • 2 cups miniature marshmallows

Instructions

Preheat oven to 350 degrees Fahrenheit and spray an 8 x 8 baking dish with nonstick zero-calorie spray. Drain half the liquid from the canned sweet potatoes and mix with brown sugar and raisins. Spread into baking dish. Cut butter into chunks and distribute evenly over sweet potato mixture. Bake 30 minutes, then sprinkle with marshmallows and bake an additional 5 minutes.

Maple Syrup Sweet Potatoes

Ingredients

  • 4 medium sweet potatoes
  • salt to taste
  • 1/2 cup pure maple syrup
  • 2 Tbsp butter or margarine

Instructions

Steam sweet potatoes until tender, slice, and sprinkle with salt. In a skillet over medium heat, combine maple syrup and butter and bring to a boil. Reduce heat, add sliced sweet potatoes and cook for about 15 minutes, stirring regularly to coat.

Low Fat Sweet Potato Casserole

Ingredients

Casserole:

  • 3 cups cooked/mashed sweet potatoes (about 2 1/4 lbs raw)
  • 1/3 cup packed brown sugar
  • 1/3 cup skim milk
  • 2 egg whites or 1/4 cup egg substitute
  • 2 Tbsp butter or margarine, melted
  • 1 tsp vanilla extract
  • 1/2 tsp salt

Topping:

  • 1/2 cup packed brown sugar
  • 1/4 cup all-purpose flour
  • 2 Tbsp butter or margarine, cold
  • 1/3 cup chopped pecans

Instructions

Preheat oven to 350 degrees Fahrenheit, and spray an 8 by 8 baking dish with zero-calorie nonstick cooking spray. In a large mixing bowl, combine all filling ingredients and mix well. Spoon into prepared baking dish and spread evenly. In a different bowl, combine the brown sugar and flour for the topping, then cut in the cold butter until the mixture resembles coarse crumbs. Stir in chopped pecans and sprinkle over the sweet potato mixture in the baking dish. Bake 30 minutes.

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    • casquid profile image

      casquid 2 years ago

      You shared some things I haven't tried yet. Thanks!!

    • healthmunsta profile image

      healthmunsta 3 years ago

      Sweet potatoes are really yummy and I love to have them steamed and sprinkled with salt and pepper, along with whatever lunch I'm having. Sometimes I do the same with pumpkin too, and it's a simple, fast and easy way to get these goodies into your body!

    • profile image

      Bella 6 years ago

      How can you claim that these recipes are low-fat if you don't have the nutritional information? I hate to break it to you but butter and milk and eggs are not low-fat. These recipes soud good though, and I would try to find lower- fat substitutes for the ingredients with a higher fat content.

    • profile image

      andrea anixa 6 years ago

      tis is very good for your body and figure

    • profile image

      bahman_vip 7 years ago from earth

      nice hub, useful, i want to try at home .thanks

    • blondepoet profile image

      blondepoet 7 years ago from australia

      Mmmm they sound divine. I get tired of just boiling up my vegies, never know quite what to do with them, this has some great ideas. :)

    • sukkran profile image

      Mohideen Basha 7 years ago from TRICHY, TAMIL NADU, INDIA.

      i like this potato recipes. useful for me.

    • Melody Lagrimas profile image

      Melody Lagrimas 7 years ago from Philippines

      Oh, I love sweet potatoes, thanks for these tips. Great hub.

    • oscarmecp4 profile image

      oscarmecp4 7 years ago from South Africa

      Sweet potatoes is always my favourite next time you bake them order some from me here in South Africa I grow four different types and all of them are GREAT. Yummy etc. I love them plain baked in a fire with the skin.

      I will place my Garden expierence and my traveling experiences in South Africa on Hubpages in near future. Must first figure out how to put Google earth in Hubpages for the traveling to save myself time on uploading all my traveling pictures.

      Thanks for your recipes Madddie

    • vivekananda profile image

      vivekananda 8 years ago from India

      Tastes fine....i liked the recipes.

    • retirementhelp profile image

      retirementhelp 8 years ago

      Thanks for the info!! Sweet potatoes are plentiful in my area so this will come in handy. Great hub!!!

    • awans profile image

      awans 8 years ago

      nice and really healty recipe

      waiting for another great recipes

    • FormerlyFormal profile image

      FormerlyFormal 8 years ago from CT

      Oh, I've got to try some of these. I'm hungry just reading this!

    • jennyj1 profile image

      jennyj1 8 years ago from Los Angeles

      I like the

      Low Fat Sweet Potato Casserole, I can't wait to try it!

    • Lgali profile image

      Lgali 8 years ago

      Nice recipe

    • surviveprison profile image

      surviveprison 8 years ago from New York

      Hi - they all sound great -  here is one I use often that has almost zero fat:

      INGREDIENTS:

      2 Good Size Sweet Potatoes (don't buy the skinny ones, by the time you are done peeling them you have nothing left - size matters here :-))

      9x5 Pan (like a meatloaf pan. For you vegetarians this would be your banana loaf pan)

      1/4 Teaspoon Nutmeg

      1/4 Teaspoon Cinnamon

      1/4 Teaspoon Pepper

      1/4 Teaspoon Salt

      2/3 cup of water

      DIRECTIONS:

      Preheat oven to 350 degrees.

      Peel and cut Sweet Potatoes into cubes or if you want to play fancy, into long french fries

      Mix the spices in the water and pour over sweet potatoes.

      Cover with foil and place in oven for 30 minutes.

      Done - Enjoy - Zero Fat

      (P.S. - If you are feeling exotic you can sprinnkle a little allspice on them before baking)

    • anjalichugh profile image

      anjalichugh 8 years ago from New York

      Thx for sharing yummy recipes. I loved to have baked sweet potatoes till now. I'm planning this recipe tomorrow. I hope I do it right.

    • ambersmith profile image

      ambersmith 8 years ago

      Thanks for sharing :)

    • Bruce Elkin profile image

      Bruce Elkin 8 years ago from Victoria, BC Canada

      Oh, Maddie, these sound so delicious. I'm a sweet potatoe/yam nut -- especially at special times of the year such as Thanksgiving, Solstice, Christmas, NY's, Chinook Day, Spring Solistice, Easter, My birthday in May, 1st of June, Victoria DAy, BC Day, Canada Day, 4th of July, and all the rest! Yum, yum! Best!

    • Kiki Stamatiou profile image

      Kiki Stamatiou 8 years ago from Kalamazoo

      This recipe sounds so delicious. It made me hungry just reading it.

    • Jennifer profile image

      Jennifer 8 years ago

      How about sweet potato fries? Slice thin like french fries. Drizzle some olive oil on a pan, toss the sweet potatoes in the oil and spread out in one layer. Sprinkle salt over it and bake at 400 for 25 or 30 minutes. Yum!

    • earnestshub profile image

      earnestshub 8 years ago from Melbourne Australia

      Sweet potatoes are very nice in a roast, but I have never tried them any other way.

      I will now!

      Thanks.

    • RGraf profile image

      Rebecca Graf 8 years ago from Wisconsin

      These sound great. I love sweet potatoes. Many memories from my childhood with them.

    • diggersstory profile image

      diggersstory 8 years ago from #1 Tourist Trap O Town USA

      Sweet potatoes are the best.

      Agave syrup may be substituted for sugar in recipes.

      Use 1/3 cup of agave syrup for every 1 cup of sugar in the original recipe.The quantity of liquids in the original recipe must be reduced due to the moisture included in the syrup.Some chefs also reduce the oven temperature by 25°F in recipes requiring baking.

      Vegans in particular commonly use agave syrup to replace honey in recipes. Unlike sugar and honey, it dissolves readily in cold liquids. http://www.shakeoffthesugar.net/article1042.html

    • profile image

      newcapo 8 years ago

      Sounds delicious! I wonder if some splenda could substitute for a portion of the brown sugar- that would cut a few calories. Thanks!

    • Earth Angel profile image

      Earth Angel 8 years ago

      GREAT recipes Maddie!! Thank you for sharing!!

      I love sweet potatoes!! My favorite recipe would be close to your sweet potatoe casserole with the addition of Grand Mariner (alcohol burns off during baking) and canned apricots and white raisins on top!!

      And here I have been doing so well on my diet!!???

      Thanks again for sharing Maddie!

      Blessings always, Earth Angel!!

    • profile image

      coffeesnob 8 years ago

      Maddie,

      Just in time. I am trying this sweet potatoe casserole for Thanksgiving

    • Netters profile image

      Netters 8 years ago from Land of Enchantment - NM

      Thank you for the great recipes! Love them.

    • tranndee profile image

      tranndee 8 years ago

      How these are low-fat? Yea low-fat! I can get with this!

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