Diabetic Cooking

Twice-Baked Sweet Potatoes

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


  • 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


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.