It"s almost time come pull the end that sweet potato casserole recipe. Is your topped with marshmallows, or extended in brown sugar, butter and also nuts?


Under every that included gooeyness, sweet potatoes room really nutrition powerhouses. They"re fat-free, short in sodium and also high in fiber. Add to they"re a good source of vitamins A and also C.

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Sweet potatoes are excellent sources of antioxidant to reduce condition risks. Eat the skin for an ext fiber and antioxidants.


One medium sweet potato (5 inches lengthy by 2 customs wide) has only 100 calories, 23 grams carbohydrate, no fat grams and also 2 grams protein. They"re comparable to white potatoes other than they have about 10 fewer calories and twice the fiber in ~ 4 grams per serving.


Sweet potatoes are accessible year round. They"re appearing an ext on restaurant menus. Unfortunately, the small ones frequently are spanned in butter and cinnamon sugar. Some room sliced and also fried to replace french fries.


Consider baking sweet potatoes because that a healthful side dish in ~ home. Pick fresh ones that have smooth skin, and are cost-free of cracks, soft spots or blemishes. Like other potatoes, you have the right to store them for at the very least two mainly in a cool, dark place.


Bake several at as soon as to have actually for leftovers later in the week. Unequal white potatoes, sweet potatoes remain creamy and soft after ~ cooking. They also reheat nicely in the microwave. To bake them at home:


Heat range to 400 degrees. Wash and also dry the potatoes. Pierce each potato number of times with a fork. Place potatoes top top a baking sheet covered with foil, top top the center rack of your oven.


Bake because that 40 to 60 minutes. Food preparation time varies based upon the potato size. They"re done once you deserve to stick a fork right into the facility easily. If the potato are really large, halve them.


Baked sweet potatoes are yummy plain. Or include just a tespoon of margarine or butter for a tiny flavor. Remember, adding extra fat or street starts acquisition away indigenous the healthful services of the sweet potato.


Many recipes speak to for medium-size sweet potatoes. Some in the grocery store space huge. For food preparation purposes, 1 lb of sweet potato equals about three medium whole, 2 cup mashed or 3½ come 4 cups chopped.


As for the sweet potato casserole recipe, why not shot a healthier version this year? her family and friends will never ever taste the difference.


Why contact this cooking recipes "healthified"? Well, it"s obtained 53 percent fewer calories and also 82 percent less fat than the common sweet potato casserole recipe, yet it has actually the exorbitant flavor we all know and also love. The cooking recipes is a little sweeter when using the crate sweet potato in syrup. You have the right to substitute 3 cups peeled, cooked, fresh sweet potatoes for the canned potatoes.


In a large bowl, mash sweet potatoes. Line in granulated sugar, salt, egg product, milk and vanilla; spoon right into casserole.


In a small bowl, mix every topping ingredients except pecans till well blended. Stir in pecans. Sprinkle end sweet potato mixture.

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Nutrients every serving: 250 calories, 5 grams fat, 3 grams protein, 47 grams carbohydrate, 4 grams fiber and 220 milligrams sodium.


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