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Thanksgiving Day Recipes: Sweet Potatoes with Caramelized Sherry Onions

A perfect compliment to your Thanksgiving turkey

Laura KolodjeskiLaura Kolodjeski

We’re in day two of Thanksgiving Day Recipe Week and we’re following up Monday’s twist on green beans with a sweet potato dish topped with caramelized sherry onions. They’re a belly-warming addition to your Thanksgiving table.

Sweet potatoes have long been a part of Thanksgiving Day tradition. They are rich in flavor and one of my favorite parts of the meal! Sweet potatoes are also very nutritious, as they’re fat-free, high in fiber and rich in beta-carotene.

This recipe is not difficult to make, which can be very helpful during your busy meal preparation. You’ll notice there are just three steps to this recipe and it offers healthier ingredients, fewer carbs and less sodium than most sweet potato recipes. I would like to thank the American Diabetes Association for this recipe!

Diabetes-friendlier sweet potatoes
Diabetes-friendlier sweet potatoes

A few tips I learned from preparing this dish:

  • You will likely need more than 11 minutes if you have multiple sweet potatoes in the microwave.
  • Pay attention to the heat of your pan for your onions, you want to try and caramelize the sugar on the onions, and your pan really needs to be medium high to do that.
  • Don’t overcook the onions, you want them cooked down, but don’t overcook them as they may lose their flavor.


Sweet Potatoes with Caramelized Sherry Onions

Recipe makes 4 servings.

Ingredients:

4 medium sweet potatoes (around 6 oz each), pierced with a fork in several places
1 tbsp canola oil
1 ½  cups very thinly sliced onions
2 tsp sugar
¼ cup dry sherry
1 tsp Worcestershire sauce
¼ tsp salt

Preparation:

1. Place potatoes in microwave and cook on high for 11 minutes or until fork-tender.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add onions and sugar. Cook 9-10 minutes or until very richly browned, stirring frequently. Add remaining ingredients and cook 30 seconds or until liquid is reduced slightly.
3. Split potatoes almost in half, fluff with a fork, and spoon equal amounts of onion mixture on each potato.

Nutrition:

Serving size:1 sweet potato
Calories 165
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 0.3 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 200 mg
Total Carbohydrate 29 g
Dietary Fiber 4 g
Sugars 11 g
Protein 3 g

Dietary exchanges 1 ½ starch, 1 vegetable, ½  fat

As the Association explains, this recipe may not necessarily be appropriate for all people living with diabetes. So, it’s important to talk to your certified diabetes educator and/or nutrition educator to help design a holiday meal plan that’s right for you!

Hopefully this recipe and the others we’re sharing this week make your holiday cooking a little easier and healthier. Be sure to check back tomorrow when we’ll share a recipe we found for Pumpkin Cheesecake. Yum!

Enjoy!

Laura K.

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