Speckled Sweet Potato Mash Recipe

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Ingredients:

Serving

400 g sweet potatoes, peeled
1 red bell pepper, halved and deseeded
1 green chili pepper , deseeded and chopped
4 garlic cloves, peeled
1/2 tbsp olive oil
2 -4 tbsp fat free cream cheese
2 -4 tbsp nonfat milk
2 -3 tbsp chopped coriander leaves
salt & freshly ground black pepper

Directions:

Roast the red pepper in a hot (220C) oven for approximately 30-minutes until skin is blackened.
Cool for a few minutes, peel and chop flesh into small dice.
Meanwhile, chop the sweet potatoes into large chunks and boil with the garlic cloves for approximately 15-20 minutes until tender.
Heat olive oil in a small pan and fry chili for 3-4 minutes over a low heat. Stir in chopped red pepper.
Drain sweet potato and garlic and mash with 2 tbsp cream cheese and milk, adding more if needed.
Stir red pepper, chili and coriander into mash. Add salt and black pepper to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	271.18 Kcal (1135 kJ)
Calories from fat	34.5 Kcal
		% Daily Value*
Total Fat	3.83g	6%
Cholesterol	3.7mg	1%
Sodium	314.15mg	13%
Potassium	952.23mg	20%
Total Carbs	50.29g	17%
Sugars	13.91g	56%
Dietary Fiber	7.32g	29%
Protein	9.83g	20%
Vitamin C	119.8mg	200%
Vitamin A	3.5mg	116%
Iron	27.5mg	153%
Calcium	200.9mg	20%

Amount Per 100 g
Calories	76.11 Kcal (319 kJ)
Calories from fat	9.68 Kcal
		% Daily Value*
Total Fat	1.08g	6%
Cholesterol	1.04mg	1%
Sodium	88.17mg	13%
Potassium	267.25mg	20%
Total Carbs	14.11g	17%
Sugars	3.9g	56%
Dietary Fiber	2.05g	29%
Protein	2.76g	20%
Vitamin C	33.6mg	200%
Vitamin A	1mg	116%
Iron	7.7mg	153%
Calcium	56.4mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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