With a scrumptious, crunchy nut topping, this casserole can be a side dish or even a sweet ending to a holiday meal. We reworked this traditional Southern recipe for the Rx for Recipes column, reducing calories by 42 percent and saturated fat by 60 percent.
| Prep Time: | 30 minutes |
| Ready in: | 1 1/4 hours |
| Yield: | 10 servings, about 1/2 cup each |
| Ease of Prep: | Easy |
| Recipe Ingredients | |
| 2 1/2 pounds sweet potatoes (3 medium), peeled and cut into 2-inch chunks | |
| 2 large eggs | |
| 1 tablespoon canola oil | |
| 1 tablespoon honey | |
| 1/2 cup 1% milk | |
| 2 teaspoons freshly grated orange zest | |
| 1 teaspoon vanilla extract | |
| 1/2 teaspoon salt , or to taste | |
| 1/2 cup whole-wheat flour | |
| 1/3 cup packed brown sugar | |
| 4 teaspoons frozen orange juice concentrate | |
| 1 tablespoon canola oil | |
| 1 tablespoon butter , melted | |
| 1/2 cup chopped pecans (1 3/4 ounces) | |
Recipe Directions
- Place sweet potatoes in a large saucepan; cover with lightly salted water and bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)
- Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
- Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
- To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the sweet potato mixture.
- Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
Prepare through Step 4; cover and refrigerate for up to 2 days.
Health Advantages: low calorie, low sat fat, low sodium, heart healthy, diabetes appropriate, healthy weight.
| Nutrition Information | ||||||||
| Servings Per Recipe: 10 | ||||||||
| Amount Per serving | ||||||||
| Calories: | 223 cal | Carbohydrate Servings: | 2 | |||||
| Carbohydrates: | 32 g | Dietary Fiber: | 4 g | Cholesterol: | 46 mg | |||
| Fat: | 10 g | Sodium: | 163 mg | Saturated Fat: | 2 g | |||
| Protein: | 4 g | Potassium: | 328 mg | Monounsaturated Fat: | 5 g | |||
| Nutrition Bonus: | Vitamin A (280% daily value), Vitamin C (25% dv). | |||||||
| Exchanges: | 2 starch, 11/2 fat (mono) | |||||||
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