1large orange-fleshed sweet potato or yam (about one pound), cut into 2-inch pieces
1/2cup low-fat milk (1%)
1tablespoon unsalted butter
salt and freshly ground black pepper
1tablespoon olive oil
1/2cup diced white onion
1/2cup diced carrots
1/2cup diced celery
2cloves garlic, minced
1/2teaspoon dried oregano
1/2teaspoon dried thyme
1medium zucchini, cut into 1-inch pieces
1medium yellow squash, cut into 1-inch pieces
1 1/4cups low-sodium chicken or vegetable broth
1/2cup cooked jasmine rice (cooked without fat or seasonings)
Preheat the oven to 350 degrees.
Place the sweet potato in a medium saucepan and pour over enough water to cover by about 2 inches. Set the pan over high heat and bring the water to a boil. Cook for 8 to 10 minutes, until the sweet potato is fork-tender. Drain and return the sweet potato to the pan. Add the milk and butter and mash until the mixture is smooth. Season to taste with salt and pepper. Set aside.
Heat the oil in a large skillet over medium heat. Add the onion, carrots, celery, and garlic and cook for 3 minutes, until the vegetables soften. Add the oregano, thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper and cook for 1 minute, until the spices are fragrant. Add the zucchini and yellow squash and cook for 1 to 2 minutes. Add the chicken broth and bring to a simmer. Remove the pan from the heat and fold in the rice.
Spoon the mixture into 4 individual, oven-safe bowls (add about 3/4 cup vegetable mixture to each). Spoon the sweet potato mixture over top (about one heaping 1/4 cup each) and smooth the surface. Transfer the bowls to a baking sheet and bake for 15 to 20 minutes, until the sweet potato topping is golden brown.