Sweet Potato Casserole

Sweet potatoes are an excellent source of Vitamins C and E, beta carotene, folic acid, potassium and fiber. Primarily thought of as a holiday food, they are available year round. So enjoy them no matter what the season!

Ingredients:

6-7 cups mashed sweet potatoes (use fresh, steamed and mashed OR three 29-ounce cans, drained, rinsed and mashed)

½ cup fat-free egg substitute

¼ cup evaporated fat-free milk

¼ cup sugar

2 tablespoons butter-flavored sprinkles

1 teaspoon vanilla

1 teaspoon maple flavoring

1 teaspoon butter flavoring

For topping:

¾ cup brown sugar

¼ cup flour

2 tablespoons reduced-fat margarine (7g fat per tablespoon or less)

¼ cup chopped pecans

2 tablespoons maple syrup

Directions:
 

Combine all ingredients except those for topping in a medium bowl. Using electric mixer, beat until smooth.

 

Spread sweet potato mixture evenly in electric skillet. Set aside.

 

In a small bowl, combine brown sugar and flour. Using a pastry blender or a fork, cut in the reduced-fat margarine until mixture is the consistency of cornmeal. Stir in pecans.

 

Sprinkle topping over sweet potato mixture. Drizzle with maple syrup. Cover. Heat skillet to 250 degrees F.

Bake for 25-30 minutes, or until heated throughout.

Yield:

14 servings

Nutrition information per serving:

228 calories, 48g carbohydrate, 4g protein, 2.5g fat, 0.4g saturated fat, 0mg cholesterol, 2.2g dietary fiber, 220mg sodium

Source:

Adapted recipe by Janet Potts, RD, LD