Soy-Glazed Sweet Potatoes

Soy-Glazed Sweet Potatoes

Sweet potatoes glazed in a savory-sweet combination of soy sauce, mirin and sesame oil makes a delectable side dish. If you don’t eat them all at the first sitting, reheat in a nonstick skillet—they are even more delicious the second time around. (Adapted from Local Flavors, copyright 2002 by Deborah Madison. Reprinted with permission from Broadway Books.)

From EatingWell: Winter 2004
Yield: 4 servings
Active Time: 25 minutes
Total Time: 1 hour 10 minutes

Ingredients

  1. 3 large sweet potatoes, scrubbed and quartered lengthwise
  2. 1/4 cup water
  3. 2 tablespoons brown sugar
  4. 3 tablespoons reduced-sodium soy sauce
  5. 2 tablespoons mirin (see Note) or sweet sherry
  6. 1 tablespoon toasted sesame oil
  7. 1 tablespoon minced garlic
  8. 1 tablespoon sesame seeds

Preparation

  1. Preheat oven to 400°F. Coat a 9-by-13-inch baking dish with cooking spray.
  2. Place sweet potatoes in a single layer in the prepared pan. Mix water, brown sugar, soy sauce, mirin (or sherry), sesame oil and garlic in a small bowl. Pour over the sweet potatoes. Cover tightly with foil and bake until nearly tender, 35 to 45 minutes.
  3. Meanwhile, toast sesame seeds in a small dry skillet over low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a plate to cool.
  4. Remove foil and baste the sweet potatoes with the sauce. Continue baking, uncovered, until fully tender, 10 to 15 minutes longer. Spoon glaze over the sweet potatoes, sprinkle with sesame seeds and serve.

Tips & Notes

Nutrition

Nutrition Per Serving: 215 calories; 5 g fat (1 g sat, 2 g mono); 0 mg cholesterol; 39 g carbohydrates; 4 g protein; 5 g fiber; 452 mg sodium; 689 mg potassium.

Nutrition Bonus:

3 Carbohydrate Serving

Exchanges: 3 1/2 starch, 1 fat