Post by Loupy on Oct 18, 2010 15:56:42 GMT -7
Sweet Potato Casserole
From: Eatingwell magazine
Active Time: 30 Minutes
Total Time: 1 Hour 15 Minutes
Yield: 10 servings, about 1/2 cup each
With a scrumptious, crunchy nut topping, this casserole can be a side dish or even a sweet ending to a holiday meal. We reworked this traditional Southern recipe for the Rx for Recipes column, reducing calories by 42 percent and saturated fat by 60 percent.
Make Ahead Tip: Prepare through Step 4 (after topping); cover and refrigerate for up to 2 days.
INGREDIENTS
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 1% milk
2 teaspoons freshly grated orange zest
1 teaspoon vanilla extract
1/2 teaspoon salt, or to taste
For the 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 (1 3/4 ounces)
DIRECTIONS:
Place sweet potatoes in a large saucepan; cover with lightly salted water and 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).
Preheat oven to 350 degrees F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
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.
FOR THE 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 sweet potato mixture.
Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
Calories: 223
Fat. Total: 10g
Protein: 4g
Carbohydrates 32g
Fat, Saturated: 2g
Fiber: 4g
Cholesterol: 46mg
Sodium: 163mg
Recipe reprinted by permission of © EatingWell Magazine.
All rights reserved.
From: Eatingwell magazine
Active Time: 30 Minutes
Total Time: 1 Hour 15 Minutes
Yield: 10 servings, about 1/2 cup each
With a scrumptious, crunchy nut topping, this casserole can be a side dish or even a sweet ending to a holiday meal. We reworked this traditional Southern recipe for the Rx for Recipes column, reducing calories by 42 percent and saturated fat by 60 percent.
Make Ahead Tip: Prepare through Step 4 (after topping); cover and refrigerate for up to 2 days.
INGREDIENTS
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 1% milk
2 teaspoons freshly grated orange zest
1 teaspoon vanilla extract
1/2 teaspoon salt, or to taste
For the 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 (1 3/4 ounces)
DIRECTIONS:
Place sweet potatoes in a large saucepan; cover with lightly salted water and 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).
Preheat oven to 350 degrees F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
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.
FOR THE 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 sweet potato mixture.
Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
Calories: 223
Fat. Total: 10g
Protein: 4g
Carbohydrates 32g
Fat, Saturated: 2g
Fiber: 4g
Cholesterol: 46mg
Sodium: 163mg
Recipe reprinted by permission of © EatingWell Magazine.
All rights reserved.