Sweet potato mash and green beans is a nutritious and delicious dish that serves as a perfect side or main course. The natural sweetness of the sweet potatoes is enhanced by using orange juice and a hint of brown sugar, while the green beans provide a fresh, crunchy contrast. This recipe is not only easy to prepare, but it's also packed with vitamins and minerals, making it a healthy choice for any meal.
- Select the best sweet potatoes: Choose firm, unblemished sweet potatoes for the best flavor and texture. Avoid any with soft spots or signs of sprouting.
- Use fresh green beans: For the crispest texture, opt for fresh green beans rather than canned or frozen. Trim the ends before cooking for the best results.
- Don’t overcook the sweet potatoes: Boil the sweet potatoes until they're just tender. Overcooking can make them too mushy and affect the texture of the mash.
- Season to taste: Feel free to adjust the salt and pepper according to your preferences. You can also add herbs like rosemary or thyme for additional flavor.
- Mashing the sweet potatoes: For a smoother texture, use a potato masher or an electric hand mixer. If you prefer a chunkier mash, a fork will do the trick.
Enjoy your sweet potato mash and green beans! This dish combines the best of both worlds: the creamy, sweet depth of mashed sweet potatoes with the crisp freshness of green beans. It’s a delightful way to get your veggies in and can be enjoyed by the whole family. Don't forget to experiment with seasoning to suit your taste preferences.
Nutrition Facts | |
---|---|
Serving Size | 320 grams |
Energy | |
Calories 210kcal | 10% |
Protein | |
Protein 4.34g | 3% |
Carbohydrates | |
Carbohydrates 45g | 13% |
Fiber 6g | 17% |
Sugar 18g | 19% |
Fat | |
Fat 0.62g | 1% |
Saturated 0.07g | 0% |
Cholesterol 0.00mg | - |
Vitamins | |
Vitamin A 1090ug | 121% |
Choline 33mg | 6% |
Vitamin B1 0.25mg | 21% |
Vitamin B2 0.20mg | 15% |
Vitamin B3 1.29mg | 8% |
Vitamin B6 0.44mg | 26% |
Vitamin B9 70ug | 17% |
Vitamin B12 0.00ug | 0% |
Vitamin C 45mg | 51% |
Vitamin E 0.86mg | 6% |
Vitamin K 27ug | 23% |
Minerals | |
Calcium, Ca 80mg | 6% |
Copper, Cu 0.31mg | 34% |
Iron, Fe 1.60mg | 15% |
Magnesium, Mg 66mg | 15% |
Phosphorus, P 110mg | 9% |
Potassium, K 840mg | 25% |
Selenium, Se 1.38ug | 3% |
Sodium, Na 90mg | 6% |
Zinc, Zn 0.62mg | 6% |
Water | |
Water 270g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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