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Published on December 27, 2013

Sweet Potato Casserole

December 27, 2013

Sweet Potato CasseroleThis scrumptious sweet potato casserole gets its fabulous flavor from honey and freshly grated orange zest rather than the traditional stick of butter. To complete the healthy makeover we sprinkle a crunchy pecan streusel spiked with orange juice concentrate over the top. You can save the marshmallows for s’mores.

Ingredients

  • 2 ½ pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
  • 2 large eggs
  • 1 Tablespoon canola oil
  • 1 Tablespoon honey
  • ½ cup low-fat milk
  • 2 teaspoon freshly grated orange zest
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt

Topping

  • ½ cup whole wheat flour
  • 1/3 cup packed brown sugar
  • 4 teaspoon frozen orange juice concentrate
  • 1 Tablespoon canola oil
  • 1 Tablespoon butter, melted
  • ½ cup chopped pecans

Directions

  • Place sweet potatoes in a large saucepan and cover with water.  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 degrees. 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 casserole.
  • Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Nutrition for ½ cup serving. Recipe makes 10 servings.

Per serving: 242 calories, 10 g fat, 2 g saturated fat, 46 mg cholesterol, 
36 g carbohydrates, 5 g protein, 4 g fiber, 170mg sodium

 

Melissa Romano, RD, LDN
Certified Diabetes Educator

 

Source: EatingWell.com 

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