CENTSABLE HEALTH: Sweet Potato Casserole - KTIV News 4 Sioux City IA: News, Weather and Sports

CENTSABLE HEALTH: Sweet Potato Casserole


March 22 - Sweet Potatoes (Easter Sunday is following day)

Sweet Potato Casserole

Makes 10 (1/2 cup servings)

Total time 90 minutes


For casserole:

2 ½ pounds sweet potatoes, peeled and cut into 2-inch chunks

2 large eggs

1 Tbsp. canola oil

1 Tbsp. honey

½ cup low fat milk

2 tsp. orange zest

1 tsp. vanilla extract

½ tsp. salt

For topping:

½ cup instant oats

½ cup brown sugar

¼ cup orange juice

1 Tbsp. canola oil

1 Tbsp. butter, melted

½ cup chopped pecans, optional


PREHEAT oven to 350°F. PLACE sweet potatoes in a large pot with water; BRING to a boil. COVER and COOK over medium heat until tender, about 10 to 15 minutes. DRAIN and RETURN to pan. MASH with a potato masher or electric mixer. COAT an 8x8 baking dish with nonstick cooking spray. WHISK eggs, oil, honey, and mashed sweet potatoes. STIR in milk, orange zest, vanilla and salt. SPREAD evenly in baking dish. COMBINE topping ingredients with a fork until crumbly. SPRINKLE over casserole. BAKE casserole for 35-45 minutes, or until heated through and lightly browned.

Nutrition information per serving: 242 calories; 10 g fat; 2 g saturated fat; 46 mg cholesterol; 170 mg sodium; 36 g carbohydrate; 4 g fiber; 5 g protein

**Lowered from: 460 calories and 16 g fat

Sweet Potato Chips

Thinly SLICE sweet potatoes. SEASON with chili powder, salt and pepper. BAKE at 425°F for 20-30 minutes, or until crispy around the edges.

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