A mousse can be sweet or savory, like this lighter-than-air side. You can make it ahead of time and reheat in the microwave at 50 percent power for a minute or two. Here we use sweet potatoes and bake them in 6-ounce soufflé cups. You can also use a gratin or casserole dish and bake for about 30 minutes.

Ingredients

Refrigerated butter-flavored cooking spray
One 8-ounce sweet potato, peeled and quartered
1 shallot, minced
½ teaspoon grated fresh ginger
¼ cup egg substitute plus 1 egg white
¾ cup evaporated skim milk
Freshly ground pepper
¼ teaspoon freshly grated nutmeg

Directions

1. Preheat the oven to 375°F. Spray four 6-ounce soufflé dishes with cooking spray. Bring a kettle of water to a boil. Bring a separate pot with enough water to cover the sweet potatoes to a boil.
2. Cook the sweet potato in boiling water until very tender, 15 to 20 minutes. Drain. Place in a blender or food processor.
3. As the sweet potato is cooking, coat a nonstick skillet with cooking spray. Add the shallot and ginger, and sauté over medium heat until the shallot is very soft, 10 to 12 minutes. Place in the food processor with the sweet potato. Add the remaining ingredients, and process until smooth.
4. Pour the sweet potato mixture into the soufflé cups and set inside a larger baking pan, positioned on the center rack of the oven; pour boiling water halfway up the sides.
5. Bake for about 20 minutes, until a knife inserted in the center comes out clean.
6. Remove from the water bath and allow to rest for 10 minutes. Serve warm.

Nutrition information

Makes 4 servings

Per serving (¼ cup):

Calories: 110 (7% calories from fat)
Total fat: 1g
Saturated fat: 0g
Protein: 6g
Carbohydrates: 18g
Dietary fiber: 1g
Cholesterol: 0mg
Sodium: 125mg
Potassium: 401mg

—Recipe from The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook.