Savory Sweet Potato Mash
I have been working on new, lower carb versions of holiday favorites. I could have made the classic sweet potato casserole with non-sugar sweeteners, but I just don’t like the taste. So instead I decided to make a completely different dish with sweet potatoes. Something that never had sugar in it so no sugar to replace. I came up with a savory sweet potato mash with lots of butter and cheddar cheese complementing the naturally sweet taste of the potato.
The featured image on this post shows the casserole in a pan half with cheese, half without. I like it both ways.
It’s really good! I don’t miss the sweet dish at all. I’m saving my sugar (and calories) for pumpkin pie!
Classic Southern Sweet Potato casserole such as this one: https://www.spendwithpennies.com/sweet-potato-casserole/
is 519 calories, 21 grams fat, 77 grams carbs, 5.5 grams protein
My savory mash (including the cheese topping) is :
519 calories, 31.5 grams fat, 49 grams carbs, 10 grams protein
If you do not use the cheese, then:
310 calories, 22.5 grams fat, 48 grams carbs, 4 grams protein
I have included this recipe in my Low-Carb Gluten-Free Midwest Thanksgiving meal plan. This is a meal plan for a complete Thanksgiving dinner including portion sizes, shopping lists, make ahead schedule, and adjustments for dairy, tree nut, and egg allergies, vegetarians, and further carb adjustments to take it into the keto zone. You can find out more by clicking here: https://www.alifeinharmony.me/Thanksgiving/.
Savory Sweet Potato Mash
Ingredients
- 3 lbs sweet potatoes
- 3/4 cup butter, melted
- 1 Tablespoon chicken or vegetable bouillon powder or soup base
- 3 ounces hot water
- 3/4 teaspoon black pepper
- 1 1/2 cup grated cheddar
Instructions
- Preheat the oven to 350 F.
- Spray the inside and bottom of a 9x9 pan with cooking spray.
- Peel the potatoes, cut in small pieces, add to a pot of boiling water, and cook for about 15 minutes. Drain the potatoes, put them in a bowl, and mash them (with a potato masher or ricer).
- Whisk together the butter, bouillon, hot water, and black pepper. Mix into the potatoes, stirring well.
- Put the mixture into the prepared casserole. Bake for 25-30 minutes, until hot and starting to brown. If desired, spread the cheddar cheese over the top, return to the oven, and bake about 10 minutes, until the cheese is melted and bubbly.
Nutrition Facts
Savory Sweet Potato Mash
Serves: 6
|
Amount Per Serving: 1 cup
|
||
|---|---|---|
| Calories | 519 | |
| % Daily Value* | ||
| Total Fat 31.5 | 47.7% | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate 49 | 16.3% | |
| Dietary Fiber 7 | 28% | |
| Sugars | ||
| Protein 10 | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
A Life in Harmony
