HEALTHY RECIPES
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Sweet Potato Casserole
Mary Etta Moorachain, Ph.D., R.D., C.C.P., C.F.C.S
Serves 10 Serving size: 2/3 cup, 1/3 cup for Diabetics
4 to 5 Large Sweet Potatoes Topping
2 Eggs
1 cup Chopped pecans
1/2 cup Brown sugar
1/4 cup Brown sugar
3/4 tsp Nutmeg
1/4 cup Flour
3/4 tsp Cinnamon
3 tbsp Butter, melted
1/2 cup Fat-free milk, warmed
Vegetable Cooking Oil Spray
1. Preheat oven to 350 degree Fahrenheit. Coat a 2-quart casserole dish with the cooking spray. Bake the potatoes for 50 minutes or until fork tender. Leave the oven on.
2. Peel, removing strings, and mash; add the sugar, eggs, nutmeg, cinnamon and milk; stir to combine. Pour into the prepared casserole dish
3. Combine the pecans, brown sugar, flour and melted butter in a medium-size bowl; spread the topping over the potatoes.
4. Bake, uncovered, for 30 minutes, or until the topping is golden brown.
Substitutions: Use splenda brown sugar, ½ cup egg beaters. This decreases the total cholesterol and saturated fat.
Nutritional analysis:
Serving Size 2/3 cup
Calories 250 kcal
Fat 13 gram
Saturated Fat 3 g
Cholesterol 50 mg
Sodium 30 mg
Carbohydrates 31 g
Dietary Fiber 2 g
Protein 4 g