(This recipe will be added to the 2010 Round-up of Low Glycemic Holiday Recipe Ideas for a South Beach Friendly Thanksgiving and to the complete list of South Beach Diet friendly Thanksgiving recipes from the last 5 years. More recipes will be added throughout November, so check back before you finalize your menu.)

Choose two large sweet potatoes with straight sides, and cut each into 3 thick slices about 2 1/2 inches tall. Save the end pieces too so the mashed sweet potato from those can become part of the filling.

Spray a pan with non-stick spray. Rub the outside of the sweet potato pieces with olive oil and arrange them standing up on the baking sheet. Bake at 400F/200C until sweet potatoes are soft enough to pierce easily with a fork, about 45 minutes. Turn them once during the baking time.

Once sweet potatoes are done, scoop out the inside and put into a bowl, leaving enough of the flesh around the skin that it creates a "cup." I used a melon baller for this, which worked perfectly. (If the piece has a thinner end and a wider end, put the wider end up.)

Whisk together the sour cream, softened butter or margarine, pinch of ground Chipotle pepper, and lime juice. (Taste the mixture at this time to see if it's as spicy as you'd like, but be careful with the ground Chipotle pepper; it's very spicy!)

Stir the sour cream mixture and green onions into the mashed sweet potato you scooped out. Season to taste with salt and fresh ground black pepper, and taste to see if you want more lime or Chipotle flavor.

Transfer the sweet potato mixture to a small Ziploc bag, then cut off the corner of the bag so you can use it to squeeze the filling into the sweet potato cups.

Fill sweet potato cups with the mixture, using all the filling and making it come up slightly above the top of the cups. (If making ahead, the sweet potatoes can be prepared to this point and refrigerated until you want to cook them.) Bake at 400F/200C until the filling is hot and very slightly browned, about 20 minutes. (You'll need a bit longer cooking time if you make ahead and refrigerate.) Serve hot, garnished with thinly sliced green onions if desired.

Preheat oven to 400F/200C. Spray baking sheet with nonstick spray or olive oil. Slice sweet potatoes crosswise into thick pieces about 2 1/2 inches thick. (You will get 3-4 thick pieces from each sweet potato.) Rub sweet potato pieces with olive oil, including end pieces. Arrange sweet potatoes standing up on the baking sheet and roast until they can be easily pierced with a fork, about 45 minutes, turning them once during the cooking time.

When sweet potatoes are soft, remove from the oven and let cool until they can be handled. Then use a melon baller or small spoon to scoop out most of the sweet potato flesh and put it in a bowl, leaving enough flesh attached to the skin and on the bottom to make a "cup." Stand the empty cups back on the baking sheet.

Mix sour cream, soft butter or margarine, lime juice, and pinch of ground Chipotle pepper (or very small amount of finely chopped Chipotle pepper). Stir the sour cream mixture and 1/4 cup thinly sliced green onions into the mashed sweet potato in the bowl. Season to taste with salt and fresh ground black pepper. Taste the mixture to see if you want more lime or Chipotle flavor and add if needed. (One small pinch of Chipotle was enough for me, but it didn't want it overly spicy.)

Transfer the sweet potato mixture to a small Ziploc bag (or pastry bag if you have one.) Cut off the corner of the bag and squeeze out the mixture to fill the cups, filling them so it rises slightly above the edge. (If making ahead, sweet potatoes can be refrigerated at this point and reheated later.)

Put filled sweet potato cups back into the oven and bake 20-25 minutes, until filling is hot and very lightly browned. Serve hot, garnished with thinly sliced green onions if desired.

Normally I would use margarine to make a recipe South Beach Diet friendly, but in this case I did use a tablespoon of real butter for flavor (after all, it's for Thanksgiving!) Even with that small bit of butter, I think this would be fine for phase 2 or 3 of the South Beach Diet.