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

Apples float in water, because 25% of their volume is made of air.

Food Joke

A man asked his wife, "What would you most like for your birthday?" She said, "I'd love to be ten again." On the morning of her birthday, he got her up bright and early and they went to a theme park. He put her on every ride in the park - the Death Slide, The Screaming Loop, the Wall of Fear. She had a go on every ride there was. She staggered out of the theme park five hours later, her head reeling and her stomach turning. Then off to a movie theater, popcorn, cola and sweets. At last she staggered home with her husband and collapsed into bed. Her husband leaned over and asked, "Well, dear, what was it like being ten again?" One eye opened and she groaned, "Actually, honey, I meant dress size!"

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