Your Recipe

Maple Syrup Mashed Sweet Potatoes

Zutat  Menge  Kalorien 
Süßkartoffel, roh 780g 671kcal
Butter ohne Salz 42.6g 305kcal
Ahornsirupe 59.7g 155kcal
Speisesalz 8.4g 0kcal
Orangenschalen 4g 4kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Joghurt, Natur, Vollmilch 490g 299kcal

Recipe Instructions:

Ingredients
6 large sweet potatoes peeled and cubed
2 cups whole milk plain yogurt
1/4 cup pure maple syrup
3 tablespoons butter unsalted
2 teaspoons orange zest
1.5 teaspoons salt
1/2 teaspoon pepper
Instructions
Place sweet potatoes in a large pot and cover with cold water. Bring to a boil then reduce heat to low. Simmer until potatoes are fork tender, 7-9 minutes. Strain potatoes and set aside to cool slightly.
Add all remaining ingredients to a food processor (yogurt through pepper) as well as the strained sweet potatoes. Pulse on high until smooth and creamy.
Check for seasoning and adjust accordingly before serving.
Notes
If you don't have a food processor, you can puree with an immersion blender or a high speed blender. They also taste delicious with a hand-held potato masher.

Nährwertangaben 
Portionsgröße  173 g | ml
Menge pro Portion  180
752
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 6.4g 8%
Gesättigte Fettsäuren  5.6g 28%
Natrium 490mg 21%
Gesamte Kohlenhydrate  28g 10%
Ballaststoffe  3g 11%
Zucker  11g
Protein  6.4g 13%
Vitamin D 0.1mcg 0%
Kalzium 114mg 9%
Eisen  0.7mg 4%
Kalium 444mg 9%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 744.379 mcg 83%
Thiamin [B1] 0.1 mg 8%
Riboflavin [B2] 0.244 mg 19%
Niacin [B3] 0.603 mg 4%
Pantothensäure [B5] 1.031 mg 21%
Vitamin B6 0.225 mg 13%
Cobalamin [B12] 0.236 mcg 0%
Folat [B9] 15.347 mcg 0%
Vitamin C 3.326 mg 4%
Vitamin D 0.063 mcg 0%
Vitamin E 0.417 mg 3%
Vitamin K 2.486 mcg 2%
Betain 0.013 mg 0%
Cholin 22.439 mg 4%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  27.7 g 10%
Sugars 11.4 g 23%
Ballaststoffe  3 g 11%
Carbohydrate 24.6 g 0%
Netto-Kohlenhydrate 16.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.168 g 0%
Arginin 0.119 g 0%
Asparaginsäure 0.546 g 0%
Cystein 0.042 g 0%
Glutaminsäure 0.579 g 0%
Glycin 0.114 g 0%
Histidin 0.084 g 0%
Isoleucin 0.173 g 0%
Leucin 0.31 g 0%
Lysin 0.259 g 0%
Methionin 0.092 g 0%
Phenylalanin 0.205 g 0%
Prolin 0.309 g 0%
Serin 0.221 g 0%
Threonin 0.17 g 0%
Tryptophan 0.043 g 0%
Tyrosin 0.143 g 0%
Valin 0.263 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 113.95 mg 9%
Kupfer 0.16 mg 18%
Fluorid 7.57 mcg 0%
Eisen  0.66 mg 4%
Magnesium 33.76 mg 8%
Mangan 0.49 mg 21%
Phosphor 105.77 mg 8%
Kalium 443.67 mg 9%
Selen 2.04 mcg 4%
Natrium 490.28 mg 21%
Zink 0.77 mg 7%
andere
Nährstoff Menge  DV
Wasser 132.848 g 0%
Asche 2.504 g 0%