This meal will serve 8 people.
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Time:
Preparation: 20 Minutes
Cook Time: 65 Minutes
Total Time: 85 Minutes (1 Hour and 25 Minutes)
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Nutrition Amount Per Non Lower Fat Serving:
Calories: 381
Total Fat: 19.2g
Cholesterol: 88mg
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Recipe Tips:
Before you get started, you may want to consider the following:
- You don't have to put the full amount of sugar called for in the recipe, you can sweeten to taste and/or substitute a cooking sweetener - this will lower the calories of the recipe.
- You may substitute the cream for skim milk - this will lower the calories of the recipe.
- You technically don't have to use butter or cream at all - Baked sweet potatoes are so rich in texture and flavor that you hardly need to add butter. - people who have tried this recipe have reported it turns out fine and tastes about the same without adding in the butter or cream for a favorite meal a whole lot less fat and calories!
- You may substitute 2 large cans of yams for sweet potatoes! (or use sweet potatoes in a can!) - This will result in less work and time instead of preparing the sweet potatoes.
- How to minimize "stringy" pototoes - Use a mixer to combine the potatoes and the other ingredients. Don't clean the beaters though! That's where the majority of the "stringiness" will be caught up!
- You can make it your own - by adding nuts and other desired seasonings and tidbits, mixing white sugar with brown sugar, you can truly make this a dinner table favorite! Suit to taste!
- Remember to wash your raw sweet potatoes! - Although they grew underground, you don't want to risk contaminates it may have come in to contact with during travel! Always wash your produce well!!!
- Remember to read the "Healthy Nutrition Information" for this Recipe below! - Lots of clever information, impress your dinner guests while you feed them!
Recipe Warning:
- If you want, refrigerate any uncooked sweet potato mixture, however do not eat it after 24 hours.
Ingredients
- 5 sweet potatoes (the gold!! Make sure they're good ones - check out Recipe Tips!)
- 1/4 teaspoon of salt
- 1/4 cup of butter
- 2 eggs
- 1 teaspoon of vanilla extract
- 1/2 teaspoon of ground cinnamon
- 1/2 cup of white sugar
- 2 tablespoons of heavy cream
- 1/4 cup of softened butter
- 3 tablespoons of all-purpose flour
- 3/4 cup of packed light brown sugar
- 1/2 cup of chopped pecans
Other Suggested Equipment:
- Baking Dish - 9x13 inches
- Large Bowl
- Medium Bowl
Directions:
1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9x13 inch baking dish.
2. Pierce the washed, unpeeled sweet potatoes with a fork so the steam can escape. Place the sweet potatoes in the oven on the oven rack and bake for 35 minutes in the preheated oven or until they begin to soften. You may test this by inserting a fork and judging the texture. Allow to cool slightly and then peel and mash them.
3. Mix your mashed sweet potatoes in a large bowl along with salt, 1/4 cup butter, eggs, vanilla extract, cinnamon, sugar, and heavy cream. Transfer to the prepared baking dish.
4. Now combine 1/4 cup butter, flour, brown sugar, and chopped pecans in a medium bowl. Mix with a pastry blender or your fingers to the consistency of course meal. Sprinkle over the sweet potato mixture.
5. Now all you have to do is let it bake for 30 minutes in the preheated oven - just until the topping is nice and crispy and lightly browned. Mmmmmm!!!
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Health and Nutrition Information about this Recipe:
- Orange fleshed potatoes [sweet potatoes] are one of the top natural sources of Beta-Carotene - which is a very potent antioxidant that is good for the heart and circulatory systems in humans. Once Beta-Carotene is in the body, it's then transformed into Vitamin A. Vitamin A plays an essential part for the maintenance of our healthy skin, good vision and a strong immune system!
- Make sure you have some fat with that Sweet Potato! - It is considered important to have at least some fat in your sweet potato-containing meals if you want to benefit from the full beta-carotene opportunity. Research has shown recently that at a minimum of 3-5 grams of fat per meal, we significantly increase our uptake of beta-carotene from sweet potatoes. This minimum grams of fat should be easy to achieve in this delicious recipe!!! Who thought fat was so good?
And voila! There you have your easy and simple Classic Sweet Potato Casserole with Low Fat Options, all cooked and ready to eat! The next time you're wondering, "What to make for dinner?" remember this website and make something just as yummy as this!! Bookmark us!
If you have any recipe suggestions, please let us know and we will add it in and credit your idea!
Thanks,
Cassy Lee
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