5 Ingredients: Sweet Potato Casserole

by in 5-Ingredient Recipes, Seven Days of Sides, November 22, 2010
Dana's Sweet Potato Casserole

Only 3 more days ’till Thanksgiving! Today’s side dish: the classic Sweet Potato Casserole, made over. Depending on how you make it, sweet potato casserole is a Thanksgiving classic that can be healthy or …. anything but! Our 5-ingredient version has all the flavor, but a fraction of the fat. Plus, get easy add-on ideas to make it your own.

Sweet Potato Casserole
Yield: 6 Servings

Ingredients:
4 medium sweet potatoes
1 large egg, beaten
2 tablespoons packed light brown sugar, divided
1/2 teaspoon ground cinnamon, divided
1/2 cup pecans, chopped

Kosher salt and freshly ground black pepper
Nonstick cooking spray

The Ingredients: Eggs, Brown Sugar, Cinnamon, Sweet Potatoes, Pecans

Sweet Potatoes
Bursting with nutrients and natural sweetness, sweet potatoes are the obvious star of this dish. Bake them instead of boiling to concentrate the flavor.

Extra potatoes? Try making sweet potato chips with olive tapenade as a seasonal appetizer.

Egg
An egg helps bind the casserole together, and adds some healthy protein.

Light Brown Sugar
A touch of sweetness enhances the natural sugars in the potatoes. Mix it into the filling and the topping for a taste in every bite.

Cinnamon
Toasty cinnamon is the only spice you need – it warms up the entire dish and makes it scream Thanksgiving.

Pecans
Pecans add texture, crunch, and a dose of healthy-healthy fats. Their buttery flavor is the perfect way to top off this casserole.

Directions:

Preheat oven to 375-degrees F. Using a fork, poke a few holes into the sweet potatoes. Transfer to a baking sheet lined with parchment paper and bake until very tender, 35 to 45 minutes. Lower oven temperature to 350 degrees F.

When potatoes are cool enough to handle, remove the skin and transfer flesh to a large bowl. Add egg, 1 tablespoon of brown sugar, and 1/4 teaspoon of each cinnamon, salt and pepper;  mix well using a fork or a potato masher. Place the potato mixture in a baking dish that has been sprayed with nonstick spray and spread out in an even layer. In a small bowl combine, pecans, remaining brown sugar and cinnamon and an additional 1/4 teaspoon of salt. Sprinkle topping over potatoes and bake for 40 minutes.

Time-Saving Tip: Roast and peel potatoes up to 24 hours ahead. Reheat slightly in the microwave before making the casserole.

Nutrition Info Per Serving:
Calories: 161
Total Fat: 7.5 grams
Saturated Fat: 1 gram
Total Carbohydrate: 22 grams
Protein: 3 grams
Sodium: 134 milligrams
Cholesterol: 35 milligrams
Fiber: 3.5 grams

Bonus Ingredients:
Once your casserole is ready, add any of these bonus toppings. Each will only add 100 calories (or less) to the entire recipe – that’s less than 20 calories per serving.

  • A sprinkle of chipotle powder
  • 1 tablespoon of melted butter
  • 2 tablespoons of honey
  • 2 tablespoons of maple syrup
  • 2/3 cup mini marshmallows
  • 1 tablespoon of nonfat Greek yogurt
  • 2 teaspoons of extra virgin olive oil

TELL US: How do you serve sweet potatoes at Thanksgiving?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

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