Healthy Thanksgiving Recipe - Sweet Potato Casserole

My absolute favorite dish to make on Thanksgiving is Sweet Potato Casserole. Mind you, mine is made with about 30 lbs of butter, 100 lbs of brown sugar...ok kidding but seriously, it is NOT HEALTHY. So I came across this recipe and had to share it.

Ingredients

Sweet Potato Casserole

• 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 low-fat milk
• 2 teaspoons freshly grated orange zest
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt

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

Preparation

1. Place sweet potatoes in a large saucepan and cover with water. 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.)
2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
3. 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.
4. To prepare 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 casserole.
5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Tips & Notes

• Make Ahead Tip: Prepare through Step 4; cover and refrigerate for up to 2 days.

Nutrition

Per serving: 242 calories; 10 g fat (2 g sat, 5 g mono); 46 mg cholesterol; 36 g carbohydrates; 5 g protein; 4 g fiber; 170 mg sodium; 351 mg potassium.

Ingredients

Sweet Potato Casserole

• 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 low-fat milk
• 2 teaspoons freshly grated orange zest
• 1 teaspoon vanilla extract
• 1/2 teaspoon salt

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

Preparation

1. Place sweet potatoes in a large saucepan and cover with water. 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.)
2. Preheat oven to 350°F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
3. 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.
4. To prepare 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 casserole.
5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

Tips & Notes

• Make Ahead Tip: Prepare through Step 4; cover and refrigerate for up to 2 days.

Nutrition

Per serving: 242 calories; 10 g fat (2 g sat, 5 g mono); 46 mg cholesterol; 36 g carbohydrates; 5 g protein; 4 g fiber; 170 mg sodium; 351 mg potassium.