Sweet Potato Casserole

Need a lacto ovo vegetarian side dish? Sweet Potato Casserole could be a tremendous recipe to try. One portion of this dish contains approximately 5g of protein, 8g of fat, and a total of 235 calories. For 76 cents per serving, this recipe covers 13% of your daily requirements of vitamins and minerals. This recipe serves 10. This recipe is liked by 4334 foodies and cooks. This recipe from Eating Well requires low fat milk, sweet potatoes, honey, and orange zest. It is perfect for Thanksgiving. It is an inexpensive recipe for fans of American food. From preparation to the plate, this recipe takes around 1 hour and 15 minutes. With a spoonacular score of 64%, this dish is solid. Try Twice Baked Sweet Potato Potato Skins with Pecan Streusel (akan Individual Sweet Potato Casserole), Sweet Potato Casserole, and Best Ever Sweet Potato Casserole for similar recipes.

Servings: 10

Preparation duration: 30 minutes

Cooking duration: 45 minutes

 

Ingredients:

1/3 cup packed brown sugar

1 tablespoon butter, melted

1 tablespoon canola oil

2 large eggs

1 tablespoon honey

1/2 cup low-fat milk

4 teaspoons frozen orange juice concentrate

2 teaspoons freshly grated orange zest

1/2 cup chopped pecans

1/2 teaspoon salt

2 1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks

1 teaspoon vanilla extract

1/2 cup whole-wheat flour

Equipment:

sauce pan

potato masher

baking pan

oven

whisk

bowl

Cooking instruction summary:

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.)Preheat oven to 350F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.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.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.Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

 

Step by step:


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.

2. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)Preheat oven to 350F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.

3. Whisk eggs, oil and honey in a medium bowl.

4. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt.


Spread the mixture in the prepared baking dish.To prepare topping

1. 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.

2. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.


Nutrition Information:

Quickview
232k Calories
4g Protein
7g Total Fat
38g Carbs
9% Health Score
Limit These
Calories
232k
12%

Fat
7g
11%

  Saturated Fat
1g
10%

Carbohydrates
38g
13%

  Sugar
15g
17%

Cholesterol
40mg
14%

Sodium
210mg
9%

Get Enough Of These
Protein
4g
10%

Vitamin A
16212IU
324%

Manganese
0.77mg
39%

Fiber
4g
18%

Vitamin B6
0.3mg
15%

Potassium
481mg
14%

Copper
0.27mg
14%

Phosphorus
121mg
12%

Vitamin B5
1mg
12%

Selenium
8µg
12%

Magnesium
46mg
12%

Vitamin B1
0.16mg
11%

Vitamin B2
0.16mg
9%

Vitamin C
6mg
7%

Iron
1mg
7%

Calcium
67mg
7%

Folate
24µg
6%

Zinc
0.91mg
6%

Vitamin E
0.8mg
5%

Vitamin B3
1mg
5%

Vitamin K
3µg
3%

Vitamin B12
0.15µg
2%

Vitamin D
0.36µg
2%

covered percent of daily need
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Food Trivia

One of the most expensive pizzas ever made cost £4200. The “Pizza Royale 007” featured caviar, lobster, and 24-carat gold dust.

Food Joke

I hate aspects of this time of year. Not for its crass commercialism and forced frivolity, but because it`s the season when the food police come out with their wagging fingers and annual tips on how to get through the holidays without gaining 10 pounds.1. About those carrot sticks. Avoid them. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact if you see carrots, leave immediately. Go next door, where they`re serving rum balls.2. Drink as much eggnog as you can. And quickly. Like fine single-malt scotch, it`s rare. In fact, it`s even rarer than single-malt scotch. You can`t find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It`s not as if you`re going to turn into an eggnogaholic or something. It`s a treat. Enjoy it. Have one for me. Have two. It`s later then you think. It`s Christmas!3. If something comes with gravy, use it. That`s the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.4. As for mashed potatoes, always ask if they`re made with skim milk or whole milk. If it`s skim, pass. Why bother? It`s like buying a sports car with an automatic transmission.5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other peoples food for free. Lots of it. Hello? Remember college?6. Under no circumstances should you exercise between now and New Years, You can do that in January when you have nothing else to do. This is the time for long naps, which you`ll need after circling the buffet table while carrying a 10-pound plate of food and that vat of eggnog.7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa. Position yourself near them, and don`t budge. Have as many as you can before becoming the center of attention. They`re like a beautiful pair of shoes. You can`t leave them behind. You`re not going to see them again.8. Same for pies. Apple. Pumpkin. Mincemeat. Have a slice of each. Or, if you don`t like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert? Labor Day?9. Did someone mention fruitcake? Granted, it`s loaded with the mandatory celebratory calories, but avoid it at all cost. I mean have some standards, mate.10. And one final tip: If you don`t feel terrible when you leave the party or get up from the table, you haven`t been paying attention. Reread tips. Start over. But hurry! Cookieless January is just around the corner.

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