Recipe: Light Sweet Potato Casserole

Sweet potatoes are known for being an excellent source of vitamin A, but one cup also contains 37% of your recommended daily intake of vitamin C. Together, vitamin A and vitamin C provide a powerful defense against damaging free radicals to help keep our immune systems strong. And our delicious recipe delivers on the nutrients, while keeping the flavor and limiting the fat.

Ingredients

• 3 pounds sweet potatoes, peeled and cut into chunks
• 1/3 cup fat-free milk
• 1/4 cup egg substitute
• 2 tablespoons brown sugar
• 1/2 teaspoon salt
• 1/2 teaspoon vanilla extract
• 1/3 teaspoon ground cinnamon

Directions

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 to 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 a 1- 1 1/2-quart baking dish coated with non-stick cooking spray. Sprinkle with cinnamon.
6. Bake uncovered at 350 F for 25 to 30 minutes or until heated through.

Ingredient health benefits

• Sweet potatoes: The belle of the ball, these tubers are a wonderful ingredient for any dish, and not just for that creamy texture and natural sweetness we all know and love. Sweet potatoes are high in vitamin C, an antioxidant that strengthens your immune cells and helps your body take in more iron from your food. They also have vitamin A, vitamin B6 and beta-carotene for healthy vision. And your heart will thank you for the potassium and fiber, which can help lower your cholesterol and balance your blood pressure.
• Milk: You may remember the old ad campaign, “Got Milk?®” But have you ever wondered if milk’s got you? If so, the answer is yes! This delicious dairy product is full of bone-building nutrients like calcium, vitamin D and vitamin K. Milk is also a good source of potassium to help your heart beat and regulate your blood pressure, as well as vitamin B12 and zinc to promote your immunity and eye health. And if you’re searching for a high-quality, meat-free complete protein, look no further! Milk has all the amino acids your body needs and can’t make by itself to keep you healthy from head to toe.
• Eggs: Another vegetarian-friendly complete protein, eggs are packed with nutrition for breakfast, lunch or dinner. They’re full of vitamin E, vitamin B12, vitamin A and lutein — all of which support your eyes and vision. Eggs also have folate, an important B vitamin that helps your eyes stay in top shape, as well, along with your brain and heart.
• Cinnamon: Surprised to see a spice on a health benefits list? Truth is, many spices have perks of their own, and cinnamon is certainly one of them. It has antioxidants that decrease harmful inflammation and free radicals, which can damage your cells over time (and is even a recommended spice in the heart-healthy Mediterranean diet). Cinnamon may also be able to help lower your cholesterol levels, although more research is needed to know for sure.

Nutrition information (per serving)

Makes 8 servings

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