Leia Kedem with the U of I Extension shares a "Healthfied" Sweet Potato Casserole.
"Healthified" Sweet Potato Casserole (recipe adapted from livebetteramerica.com)
prep time 15 Min
total time 55 Min
3 cups sweet potato, peeled and cooked
1/3 cup granulated sugar
1/2 teaspoon salt
1/4 cup fat-free egg product
1/4 cup fat-free (skim) milk
1/2 teaspoon vanilla
1/4 cup packed brown sugar
3 tablespoons all-purpose flour
1 teaspoon ground cinnamon
1 tablespoon no-trans-fat 68% vegetable oil spread, melted
1/3 cup chopped pecans
Step 1 Heat oven to 350F. Spray 1 1/2-quart casserole with cooking spray.
Step 2 In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
Step 3 In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
Step 4 Bake uncovered 35 to 40 minutes or until thoroughly heated.
A typical sweet potato casserole recipe can have up to 500 calories and 30 grams of fat per serving! This healthier version has just 210 calories and 5 grams of fat per serving.
Modify your favorite holiday recipes by using healthier ingredient alternatives to cut out calories and the guilt! Check out http://web.extension.illinois.edu/cfiv/eb295/ for tips on preventing holiday weight gain and lightening up your favorites.