Diabetic Cooking

Twice-Baked Sweet Potatoes

Put the fall’s harvest to good use with this classic side dish. With its combination of cinnamon, allspice, nutmeg, chopped walnuts, and miniature marshmallows, this casserole is so delightful, you won’t even need dessert.

Preparation time: 20 minutes. Baking time: approximately 1 hour and 10 minutes. Cooling time: 15 minutes.
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Ingredients

  • 4 sweet potatoes (8 ounces each), unpeeled
  • 1 tablespoon reduced-calorie margarine
  • 1/2 teaspoon brown sugar substitute
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon allspice
  • 1/4 teaspoon nutmeg
  • 1 can (8 ounces) crushed pineapple, canned in juice
  • 2 tablespoons chopped walnuts
  • I cup miniature marshmallows

Directions

Preheat oven to 400˚F. Wrap each sweet potato in foil, place on oven rack, and bake for one hour, or until tender when pierced with a fork. Remove from oven and allow to cool 15 minutes. Cut each potato in half lengthwise and carefully scoop flesh into a bowl, leaving shells intact with 1/8–1/4 inch of flesh. Place shells in a baking dish and set aside. Using an electric mixer, mash flesh until smooth. Mix in margarine, brown sugar substitute, and spices. Drain pineapple well in a sieve, forcing out extra liquid with the back of a spoon. Stir drained pineapple into mashed sweet potatoes. Spoon filling into shells; sprinkle with walnuts and press on marshmallows. Return to the oven for 8–10 minutes, or until marshmallows are lightly toasted and potato is heated through.

Yield: 8 stuffed potato halves.

Serving size: 1 stuffed potato half.

Nutrition Facts Per Serving:
Calories: 174 calories, Carbohydrates: 36 g, Protein: 3 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 37 mg, Fiber: 4 g

Exchanges per serving: 2 starch, 1/2 other carbohydrate. Carbohydrate choices: 2 1/2.


Tami Ross is a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.