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Sweet Potato Casserole

:  Fall 2004, The EatingWell Diabetes Cookbook (2005)

Your rating: None Average: 3.9 (269 votes)

This scrumptious sweet potato casserole gets 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.


READER'S COMMENT:
"This was SO good, made it for the first time on Thanksgiving. So simple and delicious - there were no leftovers! "
Sweet Potato Casserole Recipe

Makes: 10 servings, about 1/2 cup each

Active Time:

Total Time:

Nutrition Profile

Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

Ingredients

Sweet Potato Casserole

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

Topping

  • 1/2 cup whole-wheat flour
  • 1/3 cup packed brown sugar
  • 4 teaspoons frozen orange juice concentrate
  • 1 tablespoon canola oil
  • 1 tablespoon butter, melted
  • 1/2 cup chopped pecans

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Preparation

  1. 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.)
  2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
  3. 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.
  4. 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.
  5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 4; cover and refrigerate for up to 2 days.

Nutrition

Per serving: 242 calories; 10 g fat ( 2 g sat , 5 g mono ); 46 mg cholesterol; 36 g carbohydrates; 5 g protein; 4 g fiber; 170 mg sodium; 351 mg potassium.

Nutrition Bonus: Vitamin A (280% daily value), Vitamin C (25% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch


More From EatingWell

Recipe Categories

Style/Theme
Kid-friendly
Make ahead instructions
Vegetarian
Casserole
Comfort foods
Entertaining, casual
Type of Dish
Side dish, potato/starch
Ease of Preparation
Easy
Ethnic/Regional
American
Total Time
More than 1 hour
Health & Diet Considerations
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High fiber
Servings
8 or more
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Fall
Winter
Holiday
Christmas
Thanksgiving
Publication
The EatingWell Diabetes Cookbook (2005)
Fall 2004
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