No-Sugar-Added Sweet Potato Casserole

No-Sugar-Added Sweet Potato Casserole

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From: EatingWell.com, October 2018

Instead of loading up this comfort food side with tons of brown sugar and marshmallows, we have turned to sweet spices, vanilla and inherently sweet dried fruit to enhance the natural sweetness of the sweet potatoes. A topping of pecans and pepitas replaces traditional marshmallow topping to keep it healthy and add texture and color for a beautiful casserole.

Ingredients 8 servings

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Original recipe yields 8 servings
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  • 7 cups cubed peeled sweet potatoes (2 pounds)
  • ½ cup reduced-fat milk
  • 5 tablespoons butter, melted, divided
  • 1 teaspoon salt
  • ½ teaspoon vanilla extract
  • ½ teaspoon ground ginger
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
  • ½ cup chopped pecans
  • ¼ cup pepitas
  • ¼ cup chopped dried fruit, such as cherries, dates, raisins or currants

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 350°F.
  2. Bring an inch or two of water to a boil in a large pot fitted with a steamer basket. Add sweet potatoes, cover and steam until very soft, 18 to 20 minutes. Remove basket and discard water. Return sweet potatoes to the pot. Add milk, 4 tablespoons butter, salt, vanilla, ginger, cinnamon and pepper; mash until desired consistency. Transfer to a 1½-quart baking dish.
  3. Stir pecans, pepitas, dried fruit and the remaining 1 tablespoon butter together in a small bowl. Sprinkle over the top of the sweet potatoes.
  4. Bake casserole until hot and the nuts are lightly toasted, 20 to 30 minutes.
  • To make ahead: Prepare through Step 3 and refrigerate for up to 2 days.

Nutrition information

  • Serving size: about ½ a cup
  • Per serving: 217 calories; 15 g fat(5 g sat); 4 g fiber; 20 g carbohydrates; 4 g protein; 9 mcg folate; 20 mg cholesterol; 9 g sugars; 0 g added sugars; 13,518 IU vitamin A; 14 mg vitamin C; 59 mg calcium; 1 mg iron; 324 mg sodium; 455 mg potassium
  • Nutrition Bonus: Vitamin A (270% daily value), Vitamin C (23% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 fat, 1 starch

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