Recipe: Light Sweet Potato Casserole

A delicious sweet dish, minus the fat

dish of sweet potatoes

Sweet potatoes are known for being an excellent source of vitamin A, but one cup also contains 37 percent of your recommended daily intake of vitamin C. Together, vitamin A and vitamin C provide a powerful defense against damaging free radicals in order to keep our immune system strong.

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Ingredients

Makes 8 servings

3 pounds sweet potatoes, peeled and cut into chunks
1/3 cup fat-free milk
¼ cup egg substitute
2 tablespoons brown sugar
½ teaspoon salt
½ teaspoon vanilla extract
1/3 teaspoon ground cinnamon

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Preparation

  1. Place sweet potatoes in a large saucepan or Dutch oven.
  2. Cover with water and bring to a boil. 
  3. Reduce heat; cover and cook for 25-30 minutes or until tender. Drain.
  4. In a large mixing bowl, beat the sweet potatoes, milk, egg substitute, brown sugar, salt, and vanilla until smooth. 
  5. Transfer to 1- 1 ½ quart baking dish coated with non-stick cooking spray.  Sprinkle with cinnamon.
  6. Bake, uncovered at 350 F for 25-30 minutes or until heated through.

Nutrition information

Calories: 170
Total fat: 0 g
Sodium: 260 mg
Total carbohydrates: 38 g
Fiber: 5 g
Protein: 4 g

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