Garlic Mashed Yams/Sweet Potatoes (FTDI)
Sometimes I don't want my Yams or Sweet Potatoes to taste SWEET! Sometimes I want some good 'ol Garlic Mash! So, I figured out a yummy FTDI way to make these yams taste like actual Garlic Mashed Potatoes! A healthier version of them anyway! Try for yourself!! :)
Garlic Mashed Yams/Sweet Potatoes (FTDI)
MooMoo Jackson Style
THIS RECIPE WILL MAKE ENOUGH FOR A FAMILY DINNER OR FOR MEAL PREPPING FOR THE WEEK!
Ingredients:
4 large Yams or Sweet Potatoes peeled and diced evenly
16oz (approx 2 cups) HOMEMADE FTDI Chicken Broth (if you're not on the 6wk challenge you can use Organic Low Sodium store bought chicken broth)
Note: 6wk challengers must use homemade FTDI Chicken broth! Here is my recipe (click link): FTDI Homemade Chicken Broth by MMJ
5-6 Garlic Cloves minced and sautéed in a little bit of Pam (0 calorie non-stick cooking spray)
2 tsp Pink Himalayan Salt or to taste
1 tbsp Garlic Powder or to taste
1 tbsp Onion Powder or to taste
Black Pepper to taste
Instructions:
1. Peel and dice yams into even pieces (so they cook evenly) then place them all in a large pot.
2. Fill the pot with cold water just above the potatoes and put them on high heat on the stove-top bringing them to a boil.
3. Rapid Boil the yams for approx 15 minutes until they are tender (you can pull one out to check them).
4. While the yams are boiling, peel and mince the garlic cloves then sauté them in a skillet in a little bit of Pam (0 calorie non-stick cooking spray) just until they soften a little and become a golden brown. Set them aside.
5. Once the yams are tender, strain them and put them AND THEN WEIGH THEM at this stage before you add any other ingredients to them! This is important for correct portioning!!
Portioning Note: However many ounces of cooked sweet potato you have is how you'll know how many carb portions you'll need to separate your whole batch of Garlic Mash into! Carb portions: Women 2oz, Men 3oz. So if you have 12 ounces of cooked sweet potato you'll know you have 6 carb portions total for women and 4 carb portions total for men. When you are finished with this recipe you'll divide your whole pot into the appropriate amount of carb portions for YOU! You cannot just weigh these after they are all done because they'll be heavier with the homemade chicken broth and other ingredients.
6. After you figured out your portions put the cooked yams back into the pot or a large bowl then add all the other ingredients to them (including the sautéed minced garlic).
7. Using a handheld electric mixer, mix them on high until they are smooth and creamy! Taste them and adjust any of the seasonings to taste! They should taste savory (NOT sweet), garlicky, salty, and creamy! They're different than your typical yams or sweet potatoes flavor!
Portion Info: Follow my instructions in step #5 for correct portioning of this dish!
CLICK THROUGH MY SLIDE SHOW PICS FOR STEP BY STEP PICS:
RECIPE Q&A's:
Q: I don't understand how to portion this recipe if we are supposed to weigh the cooked sweet potato before we put all the other ingredients in it?
A: Follow these instructions (it's much easier than it sounds or looks):
1. Weigh your cooked yams before you add other ingredients and write down (or remember) how many ounces you have.
2. When the dish is complete, re-weigh your entire portion then split that total into the amount of portions you figured out you had at the beginning.
EXAMPLE: If your cooked yams weighed 6oz before adding the other ingredients then you'll know that this recipe will be 3 carb portions for women OR 2 carb portions for men (carb portions are 2oz women, 3oz men). So, at the end, if your garlic mashed yams now weighs 9oz then you'll cut that in three 3oz portions for women OR two 4.5oz portions for men (because remember you added other ingredients so your portions will weigh more now BUT you'll still have the CORRECT CARB portions that you figured out at the beginning)!
Q: Can I use store bought chicken broth? What if it's organic? Why not?
A: No. If you are FTDI there are NO store bought chicken broths that are approved for 6wk challengers. Chicken broth has to be homemade with ONLY boneless, skinless chicken BREASTS (not the whole chicken and no skin or bones) and ONLY FTDI seasonings/veggies. Store bought chicken broth most of the time uses other parts of the chicken (or the whole chicken) with skin and bones for more flavor plus often times there will be non-FTDI seasonings or even sugar involved. Also, store bought chicken broth is processed and we try to limit processed foods for best results during our challenge.
Q: How do I make homemade chicken broth?
A: I have an FTDI Chicken Broth recipe on this FTDI Recipe blog that you are currently reading! It's simple and tasty! It truly enhances FTDI dishes! Click here for my recipe: FTDI Homemade Chicken Broth by MMJ
Q: Can I just use water in place of homemade chicken broth?
A: Yes, you can, HOWEVER, I will tell you that it's MUCH tastier and more savory with the homemade chicken broth! It truly enhances this recipe!
Q: Can I use other seasonings to make this?
A: Yes! You may use any FTDI seasoning you like! I actually like to sprinkle in a little bit of crushed red peppers and I also like to throw in some fresh chopped parsley or diced green onion!
