Project Description

This scrumptious sweet potato casserole gets fabulous flavor from brown sugar substitute and freshly grated orange zest rather than the traditional stick of butter. To complete the healthy makeover we sprinkle a crunchy pecan streusel. You can save the marshmallows for s’mores.

1. Use Less Butter, Boost Healthy Flavors.

I added a bit of coconut oil and orange zest to liven up the flavor so I could cut back on less healthy, fattening ingredients like butter. This saved 7 grams of fat per serving and 4 grams of saturated fat.

2. Ditch the Marshmallows to Make a Healthier Topping

I replaced sugary, calorie dense marshmallows and made a topping of my own with pecans, brown sugar substitute and cinnamon. It boosts fiber and shaved off nearly 200 calories a serving. Pecans are a high source of energy, healthy fats and Vitamin E.

3. Keep Portion Size in Check

Like any carb, keep your portion reasonable, and aim for a cupped handful or about a 1/2 cup serving size for each person. This is plenty, especially considering all the other food on a Thanksgiving menu.

4. Cut Back on Added Sugar

Traditional sweet potato casserole can taste more like a dessert than a side dish. I think sweet potatoes are sweet enough by nature, so there’s no need to pile on extra sugar. In this recipe, I enhance the flavor by adding 1/4 cup brown sugar substitute to the topping. A dash of vanilla also gives it a confectionary flavor without adding additional calories. The casserole will still be plenty sweet but it won’t taste like dessert.

Sweet Potato Casserole

Yield: 12

Serving Size: 1/2 cup

Calories per serving: 156

Sweet Potato Casserole

Ingredients

  1. 3 pounds sweet potatoes peeled and cubed
  2. 1 tablespoon or coconut oil
  3. 2 tablespoons non dairy milk
  4. 2 large eggs
  5. 2 teaspoons freshly grated orange zest
  6. 1/2 teaspoon salt
  7. 1 1/2 teaspoons cinnamon
  8. 1 teaspoon vanilla extract
  9. 1 1/2 cups chopped pecans, divided
  10. 1/4 cup brown sugar substitute (more to taste)
  11. Cinnamon for sprinkling

Instructions

  1. Boil water in a large saucepan over medium heat.
  2. Cut the potatoes into chunks and place the chunks in the boiling water. Allow the potatoes to boil for 15-20 minutes* or until the chunks are soft.
  3. Drain off the water.
  4. Preheat the oven to 350 degrees.
  5. Add the coconut oil and milk to the drained potatoes.
  6. Use a hand mixer to beat the potatoes until the oil is completely melted and the potatoes are smooth.
  7. Add the eggs, orange zest, salt, cinnamon and vanilla. Beat for an additional 1-2 minutes until the egg is completely mixed in.
  8. Spray the bottom of a 8x11" pan with coconut oil spray.
  9. Mix 3/4 cup chopped pecans and 1/4 cup brown sugar substitute together and then sprinkle on the bottom of the baking dish.
  10. Spoon the sweet potato mixture on top of the pecan mix, covering the entire bottom of the pan.
  11. Sprinkle the top with the remaining pecans.
  12. Dust the top with additional cinnamon.
  13. Bake for 40 minutes.
  14. Serve warm.

Notes

Fat 5 Carb 24 Fiber 4 Protein 3

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