Everybody loves a good casserole. With this sweet potato casserole recipe, the only thing missing is some of the calories.
Potato mixture:
1/2 cup granulated sugar > 1/3 cup granulated sugar
2 eggs > 1/4 cup egg product
1/2 cup milk > 1/4 cup skim milk
1/2 cup margarine > no margarine
Topping mixture:
1/2 cup brown sugar > 1/4 cup brown sugar
1/3 cup all-purpose flour > 3 tablespoons all-purpose flour
1/4 cup margarine > 1 tablespoon trans-fat free margarine
1 cup pecans > 1/3 cup pecans
Nutritional Highlights
540 (before)
250 (after)
29 g (before)
5 g (after)
5 g (before)
0.5 g (after)
6 g (before)
0 g (after)
Sweet Potatoes
1 can (40 oz) sweet potatoes in syrup, drained
1/3 cup granulated sugar
1/2 teaspoon salt
1/4 cup fat-free egg product
1/4 cup fat-free (skim) milk
1/2 teaspoon vanilla
Topping
1/4 cup packed brown sugar
3 tablespoons all-purpose flour
1 teaspoon ground cinnamon
1 tablespoon no-trans-fat vegetable oil spread, melted
1/3 cup chopped pecans
1
Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
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2
In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
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3
In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
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4
Bake uncovered 35 to 40 minutes or until thoroughly heated.
High Altitude (3500-6500 ft): No change.
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Nutritional Information
1 Serving:
Calories 250 (Calories from Fat 45); Total Fat 5g (Saturated Fat 0.5g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 47g (Dietary Fiber 4g, Sugars 37g); Protein 3g
% Daily Value
Vitamin A 210%; Vitamin C 10%; Calcium 4%; Iron 10%
Exchanges
1 Starch, 2 Other Carbohydrate, 1 Fat
Carbohydrate Choices
3
