Lighter Sweet Potato Casserole

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Less sweet, less fat than the usual, with fresh orange flavor.
2 1/2 lbs sweet potatoes (about 3)
2 eggs
1 Tbl canola oil
1 Tbl honey
1/2 cup low-fate milk
freshly-grated zest of an orange
1 tsp vanilla extract
1/2 tsp salt
1/2 cup whole wheat flour
1/3 cup packed brown sugar
squeezed juice of the orange
1 Tbl canola oil
1 Tbl butter
1/2 cup chopped pecans
1. Peel and cut sweet potatoes into 2-inch chunks.  Cover with water in a large saucepan,.  Bring to a boil and cook over medium heat until tender, about 10-15 minutes.  Drain well, return to pan, and mash.  Measure out 3 cups and save any extra for another use.  (See notes to use canned sweets.)
2. Preheat oven to 350 F.  Coat a 2-quart baking dish with cooking spray.  Grate off the zest of the orange and set it aside.  Then juice the orange and set the juice aside.
3. Whisk eggs, oil, and honey in a medium bowl.  Add mashed sweets and mix well.  Stir in milk, orange zest, vanilla and salt.  Spread the mixture in the baking pan.
4. In a small plan, heat orange juice to a boil and allow it to cook down, stirring frequently, until it is reduced by more than half.  Add the tablespoon of butter and of oil, and stir into the reduced juice until combined.  Remove from heat.
5. In a medium bowl, mix the flour and brown sugar.  Add the orange mixture and toss together until crumbly.  A fork or fingers work well.  Stir in pecans.  Sprinkle over casserole.
6. Bake casserole until heated through and the top is slightly browned, about 35-45 minutes.
242 calories and 10 grams of fat in a half-cup, about a tenth of the recipe.

You can substitute a 40-ounce can of canned yams, drained.  Just mash and proceed.

Dice up one or two pieces of dried candied mango for an extra bit of texture and flavor.

First trial: March 2010.  Adapted a recipe from a diabetic cookbook, eliminating artificial sweeteners.


Member since Sep 2007

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