As part of American Diabetes Month and the upcoming holiday season, we will be featuring several recipes that are holiday favorites and are healthy for individuals with diabetes.  This recipe only has 100 calories and seven grams of fat per serving.  

Makes: 8 servings
Serving Size: 1/2 cup
Preparation Time: 15 minutes
Cooking Time: 60 minutes


Nonstick cooking spray

large sweet potato (about 10 oz.), peeled and cut into 1-inch cubes

large carrots, peeled and sliced

Tbsp. nonhydrogenated buttery spread, melted, divided

Tbsp. brown sugar

3/4 tsp. ground cinnamon

1/4 tsp. ground cloves

1/8 tsp. ground nutmeg

1/3 cup chopped pecans


Preheat the oven to 350 degrees. Coat a 1 1/2- to 2-quart casserole dish with nonstick cooking spray; set aside. Add water to a large saucepot until it’s 2/3 full. Add the sweet potato to the pot and bring to boiling over medium heat. Cook the sweet potato for 20 minutes. Add the carrots to the pot and continue to cook for 15 to 20 minutes, until vegetables are tender. Drain, reserving 1/4 cup of the cooking water, and add the vegetables to a bowl.
Mash the sweet potato and carrots and the 1/4 cup reserved cooking water with a potato masher. Add 2 Tbsp. of the buttery spread, the brown sugar, cinnamon, cloves, and nutmeg, and mix well. Add the mixture to the prepared casserole dish. Top with the pecans and the remaining melted buttery spread.

Bake the casserole, covered, for 15 minutes. Uncover and bake 10 minutes more, until the top is lightly browned.

For more healthy living tips, follow San Luis Valley Health on Pinterest!

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