Healthy Sweet Potato Casserole

Since it's almost Thanksgiving I thought I would share some recipes that I'll be making this week. This one I found on eatingwell.com. It's a healthier variation of the more traditional rich sweet potato side dishes that normally grace the table. This recipe makes 10  half cup servings if you only use the 3 cups of sweet potatoes as suggested.


Healthy Sweet Potato Casserole


2 1/2 lbs. sweet potatoes
2 large eggs
1 tbsp. oil
1 tbsp. honey
1/2 cup milk
2 tsp. orange zest
1 tsp. vanilla 
1/2 tsp. salt

Topping:

1/2 cup whole wheat flour  
1/3 cup packed brown sugar
4 tsp. orange juice concentrate
1 tbsp. oil
1 tbsp. butter, melted
1/2 cup chopped pecans


Directions:

Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cook for about 10-15 minutes or until tender. Drain well and measure out 3 cups then put them back in the pan to mash. You can use all of them though if you'd like, otherwise you can use the rest for something else.
Preheat oven to 350 degrees. Spray an 8-inch casserole dish with cooking spray.

In a medium bowl, whisk eggs, oil, and honey. Add  sweet potatoes and mix well. Stir in milk, vanilla, salt and orange zest. Spread the mixture into the baking pan.

To make the topping, mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork until crumbly. Stir in the pecans. Sprinkle over the casserole. Bake the casserole until heated through and the top is lightly browned, about 35 to 45 minutes.

You can mix this up and cover it for up to 2 days if you want to make it ahead of time.


Here are some nutrition stats:

238 calories; 9g fat ( 2g sat); 4g fiber; 36g carbs; 5g protein;17g sugar; 9g added sugar