How to Make Sweet Potato Casserole Healthy
EatingWell's Jessie Price shows how to make sweet potato casserole healthier for Thanksgiving. She cuts calories and added sugar by adding pineapple as a sweetener and replacing traditional marshmallow topping with a healthy meringue. Get tips for how to make sweet potato casserole healthier.
Hi, this is Jessie. I'm here in the EatingWell Test Kitchen and today I'm going to show you how to make a healthier version of sweet potato casserole. You know, that kind that's topped with marshmallows and usually tastes a little bit more like dessert than dinner. Well, this version doesn't pack all the calories of a traditional version. I've already cooked my sweet potatoes and pureed them. The rest of my base is eggs, low-fat evaporated milk, which adds a little creaminess, and just a little bit of canola oil. Just two tablespoons of brown sugar, cinnamon, salt, vanilla. Mix that all together. Add in the sweet potatoes and keep on mixing until it's totally combined. And then we're going to stir in canned crushed pineapple with its juices. And what I love about this is, it's not traditional but it's a great way to add natural sweetness without adding added sweeteners. So I spread that filling into my casserole dish and top it with pecans. And then I put it in the oven and I bake it until it's hot and bubbling. Once that's done, take it out and you're ready to make your topping. All right, we're skipping marshmallows here, this is an easy way to cut calories. We're going to make a meringue instead. I put egg whites into my mixer. I beat those until I get soft peaks, then I start drizzling in my granulated sugar. Keep on beating until you get stiff peaks. Your meringue is done. Put it into a pastry bag or if you don't have one, do this improvised method: Take a gallon zip-lock bag. Put the meringue in there and squeeze out all the air. Snip off the end, so there's about a half-inch opening and you've got yourself a homemade pastry bag. Just pipe the meringue right over the top of your casserole in cute little dollops. Once you're done with that, you put it back in the oven, under the broiler this time. Keep an eye on it. This does not take long; it's 30 to 90 seconds right under the broiler until it's golden. You bring it out and people are going to ooh and aah. And get this, you have just saved 400 calories, 12 grams of saturated fat and 34 grams of sugar per serving. For this recipe and more healthy holiday recipes come to eatingwell.com.