Gather the Ingredients

If you are going to make your own low calorie sweet potato bake for Thanksgiving, or just for a nice seasonal side dish, this recipe is a quick and easy one. Also, it is not loaded with lots of butter or brown sugar which will make the dish quite high in fat and calories.  The sweet potatoes are, of course, already somewhat sweet, and a small sprinkling of brown sugar and buttered pecan pieces tops the dish off just right.

 

To make your own sweet potato bake, first gather together the ingredients. For this recipe, you will need:

 

2 lbs. sweet potatoes

1/4 cup pure maple syrup

1 egg, beaten

1/2 tsp ground cinnamon

1/4 tsp ground nutmeg

1/4 tsp ground cloves

2 oz. pecan pieces

1 Tbsp melted butter

2 Tbsp brown sugar

Bake the Sweet Potatoes

First, you will need to cook the sweet potatoes so that they can be mashed. Some people boil them, but we prefer to bake them in the oven.

Preheat the oven to 375 degrees farenheit. 

After you have scrubbed the sweet potatoes with a vegetables scrubber to remove any dirt, place them on a large baking sheet. Pierce each potato a couple of times with a fork or a sharp knife.  Place the pan with the potatoes in the oven, Bake the potatoes for about 45 minutes, or until the potatoes are fork tender.

 

Remove the potatoes from the oven, and allow them to cool. Once they are cool enough to handle, use a paring knife to peel the skin off of the potatoes. 

Now you are going to mash up the potatoes. Place the peeled sweet potatoes in a large bowl. Use a fork to begin mashing up the potatoes. To the mashed sweet potatoes, add the beaten egg. Then drizzle in the pure maple syrup, the ground cinnamon, ground nutmeg, and ground cloves and the salt. 

Use a hand held mixer to mix the sweet potato mixture until it is uniform. 

Spray an 8x8 inch baking pan with non-stick cooking spray.

Pour the sweet potato mixture into the baking dish, and use a spoon or a spatula to spread the mixture evenly into the dish.

In a small dish, combine the melted butter with the pecan pieces. Use a fork to toss the pecan pieces together with the butter to coat them well. Add the brown sugar to the mixture. Then, sprinkle the topping evenly over the sweet potatoes.

Place the sweet potatoes in the oven, and bake them for 30 minutes, or until the entire mixture is cooked through and the edges start to brown.  

Remove the sweet potatoes from the oven, and allow to cool for five minutes before serving.

Serves 10

Per Serving Calories 191, Fat 6gm, Pro 3gm, Carbs 33gm