Notes for the Road: Walk Georgia Blog

Recipe: Honey-Glazed Sweet Potatoes

Glazed Sweet Potatoes

Sweet potatoes were being grown in this country when Columbus arrived, but they grow best in warm climates. Their color can vary from white to purple to orange.

The sweet potato was named one of the best vegetables by the Center for Science in the Public Interest. It has only 130 calories, 4 grams of fiber, no fat, 17 milligrams of sodium, 438 percent of the average daily vitamin A intake, 37 percent of vitamin C intake, 262 milligrams of potassium and 18 micrograms of folate per medium sweet potato.

Ingredients:

  • 2 pounds fresh sweet potatoes
  • Non-stick cooking spray
  • ⅔ cup orange juice
  • ¼ cup honey
  • 1 tablespoon cornstarch
  • ½ teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon salt (optional)
  • 1 tablespoon reduced fat margarine

Instructions:

  1. Wash and pierce the sweet potatoes. Place on a piece of heavy duty foil and bake at 375 degrees for 40-50 minutes until just tender. This can be done the day before to save time.
  2. Cool, then peel and cut sweet potatoes into 1 ½ inch pieces.
  3. Spray an 8×8 baking dish with non-stick cooking spray and place potatoes in the dish.
  4. In a small pan, combine the juice, honey, cornstarch, spices and salt (if desired).
  5. Cook over medium heat, stirring until thick and the mixture begins to boil. Stir and cook for one minute.
  6. Remove from heat and add margarine. Pour over the potatoes, stirring to coat.
  7.  Bake at 350 degrees for 25-30 minutes or until hot and tender. Makes 6 servings.

Nutrition Information: Calories: 181, Carbohydrate: 42 grams, Protein: 2 grams, Fat: less than 1 gram, Sodium (with added salt): 182 milligrams, Cholesterol: 0 milligrams, Fiber: 4 grams Adapted from a recipe provided by the National Honey Board.