Maple Sweet Potato Casserole

Maple Sweet Potato Casserole might be a good recipe to expand your side dish recipe box. One portion of this dish contains approximately 3g of protein, 1g of fat, and a total of 114 calories. This recipe serves 9 and costs 50 cents per serving. Thanksgiving will be even more special with this recipe. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. 283 people have made this recipe and would make it again. A mixture of nonfat milk, unsalted butter, nonfat greek yogurt, and a handful of other ingredients are all it takes to make this recipe so flavorful. From preparation to the plate, this recipe takes about 45 minutes. It is brought to you by Amys Healthy Baking. Several people really liked this American dish. Taking all factors into account, this recipe earns a spoonacular score of 52%, which is pretty good. Try Ginger Maple Sweet Potato Casserole, Maple Meringue Sweet Potato Casserole, and Whipped Sweet Potato Casserole with Candied Maple Pecans for similar recipes.

Servings: 9

 

Ingredients:

1 tsp (3g) cinnamon

1 large egg white

2 tbsp (30mL) maple syrup

2 tbsp (31g) plain nonfat Greek yogurt

¼ c (60mL) nonfat milk

¼ tsp (2g) salt

4 medium sweet potatoes

1 tbsp (14g) unsalted butter, melted

Equipment:

oven

frying pan

microwave

hand mixer

bowl

ziploc bags

Cooking instruction summary:

Preheat the oven to 350F, and lightly coat an 8-square pan with nonstick cooking spray.Liberally pierce the sweet potatoes with a fork. Place on a microwave-safe plate, and microwave on HIGH for 4-5 minutes. Turn the sweet potatoes upside down, and microwave for an additional 4-5 minutes, or until fork tender. Let them rest for 5 minutes before slicing open and scooping out the insides, leaving a layer still clinging to the skin. Set aside the skins for stuffed sweet potato skins (recipe coming soon!), and place in an airtight container in the refrigerator once cool.Add the sweet potato insides and remaining casserole ingredients to a medium bowl, and beat with an electric mixer until creamy. Spread into the bottom of the prepared pan, and bake at 350F for 20-24 minutes. Cool for at least 10 minutes before serving.Just before serving, prepare the drizzle by stirring together the yogurt and maple syrup in a small bowl. Spoon into a zip-topped plastic bag, snip off one corner, and drizzle over the sweet potatoes.

 

Step by step:


1. Preheat the oven to 350F, and lightly coat an 8-square pan with nonstick cooking spray.Liberally pierce the sweet potatoes with a fork.

2. Place on a microwave-safe plate, and microwave on HIGH for 4-5 minutes. Turn the sweet potatoes upside down, and microwave for an additional 4-5 minutes, or until fork tender.

3. Let them rest for 5 minutes before slicing open and scooping out the insides, leaving a layer still clinging to the skin. Set aside the skins for stuffed sweet potato skins (recipe coming soon!), and place in an airtight container in the refrigerator once cool.

4. Add the sweet potato insides and remaining casserole ingredients to a medium bowl, and beat with an electric mixer until creamy.

5. Spread into the bottom of the prepared pan, and bake at 350F for 20-24 minutes. Cool for at least 10 minutes before serving.Just before serving, prepare the drizzle by stirring together the yogurt and maple syrup in a small bowl. Spoon into a zip-topped plastic bag, snip off one corner, and drizzle over the sweet potatoes.


Nutrition Information:

Quickview
113k Calories
2g Protein
1g Total Fat
23g Carbs
5% Health Score
Limit These
Calories
113k
6%

Fat
1g
2%

  Saturated Fat
0.83g
5%

Carbohydrates
23g
8%

  Sugar
6g
7%

Cholesterol
3mg
1%

Sodium
152mg
7%

Get Enough Of These
Protein
2g
5%

Vitamin A
14303IU
286%

Manganese
0.4mg
20%

Fiber
3g
13%

Vitamin B6
0.22mg
11%

Potassium
369mg
11%

Vitamin B5
0.85mg
8%

Vitamin B2
0.14mg
8%

Copper
0.16mg
8%

Magnesium
27mg
7%

Phosphorus
59mg
6%

Vitamin B1
0.08mg
6%

Calcium
49mg
5%

Iron
0.65mg
4%

Folate
11µg
3%

Vitamin C
2mg
3%

Vitamin B3
0.58mg
3%

Selenium
1µg
3%

Zinc
0.38mg
3%

Vitamin E
0.31mg
2%

Vitamin K
2µg
2%

Vitamin B12
0.07µg
1%

covered percent of daily need
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Food Trivia

The largest item on any menu in the world is the roast camel.

Food Joke

John invited his mother over for dinner. During the meal, his mother couldn't help noticing how attractive and shapely the housekeeper was. Over the course of the evening, she started to wonder if there was more between John and the housekeeper than met the eye. Reading his mom's thoughts, John volunteered, "I know what you must be thinking, but I assure you, my relationship with my housekeeper is purely professional." About a week later, the housekeeper came to John and said, "Ever since your mother came to dinner, I've been unable to find the beautiful silver gravy ladle. You don't suppose she took it, do you?" John said, "Well, I doubt it, but I'll write her a letter just to be sure." So he sat down and wrote: "Dear Mother, I'm not saying you 'did' take a gravy ladle from my house, and I'm not saying you 'did not' take a gravy ladle. But the fact remains that one has been missing ever since you were here for dinner." Several days later, John received a letter from his mother which said "Dear Son, I'm not saying that you 'do' sleep with your housekeeper, and I'm not saying that you 'do not' sleep with your housekeeper. But the fact remains that if she were sleeping in her own bed, she would have found the gravy ladle by now. Love, Mom"

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