Sweet Potato Casserole
For sweet potatoes:
- 3 cups (one 29-ounce can) sweet potatoes, drained
- 1/2 cup melted butter
- 1/3 cup milk
- 3/4 cup sugar
- 1 teaspoon vanilla
- 2 beaten eggs
- Salt to taste
- 5 tablespoons melted butter
- 2/3 cup brown sugar
- 2/3 cup flour
- 1 cup pecan pieces
- 3 cups (one 29-ounce can) sweet potatoes, drained: Cooked and mashed fresh sweet potatoes to cut down on sugar
- 1/2 cup melted butter: Eliminated to cut down drastically on fat and calories
- 1/3 cup milk: Used 1/4 cup skim milk
- 3/4 cup sugar: Decreased to 1/3 cup
- 1 teaspoon vanilla: Decreased to 1/2 teaspoon to let sweet potato flavor come through
- 2 beaten eggs: Used 1/4 cup egg substitute to decrease fat and calories
- Salt to taste: Specified 1/2 teaspoon
Decreased amount of topping overall by about 67%
- 5 tablespoons melted butter: Decreased to 1 tablespoon
- 2/3 cup brown sugar: Decreased to 1/4 cup
- 2/3 cup flour: Decreased to 3 tablespoons
- 1 cup pecan pieces: Decreased to 1/3 cup
Added 1/2 cup mini marshmallows (just for fun!)
Nutrition Facts Face-Off!
Sweet Potato Casserole (Printable PDF Version)
- 3 cups mashed sweet potato
- 1/3 cup granulated sugar
- ½ teaspoon salt
- ¼ cup egg substitute
- ¼ cup skim milk
- ½ teaspoon vanilla
- 1/3 cup chopped pecans
- ¼ cup packed brown sugar
- 3 tablespoons all-purpose flour
- 1 teaspoon ground cinnamon
- 1 tablespoon melted butter
- ½ cup mini marshmallows
- Heat oven to 350°F. Prepare a 1 ½ quart casserole dish with cooking spray.
- In a large bowl, stir together sweet potatoes, granulated sugar, salt, egg substitute, milk, and vanilla. Transfer to casserole dish.
- In a small bowl, mix together brown sugar, flour, cinnamon, and butter. Sprinkle pecans first over the potato mixture, followed by the brown sugar topping and then the marshmallows.
- Bake uncovered 35-40 minutes.
Nutrition Facts (1/8 recipe): Calories 230, Total Fat 5g (Saturated 1g), Cholesterol 5mg, Sodium 200mg, Total Carbohydrate 43g, Dietary Fiber 4g, Protein 3g, Vitamin A 390% DV, Vitamin C 25% DV, Calcium 6% DV, Iron 8% DV
Today's post was written by Leia Kedem. Leia Kedem, MS, RD, is a registered dietitian and Nutrition & Wellness Educator covering Champaign, Ford, Iroquois, and Vermilion Counties. She appears weekly on WCIA-3/WCIX-49 and is a biweekly contributor to the Champaign-Urbana News-Gazette. She also maintains Facebook and Twitter accounts where she regularly posts health tips and answers nutrition questions for free.