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"Healthified" Sweet Potato Casserole

"Healthified" Sweet Potato Casserole
Recipe Tip
What is “Healthified”?
We've replaced ingredients with great-tasting alternatives to create better-for-you recipes that are just as yummy as the originals.
Substitution
For Fresh Sweet Potato Casserole, use 3 cups peeled cooked fresh sweet potatoes instead of the canned potatoes.
15 ratings - Click to rate
53% fewer calories • 82% less fat • 90% less sat fat than the original recipe—see the comparison. A recipe makeover of a favorite classic cuts the fat yet keeps the flavor! From eatbetteramerica.
Prep Time:15 min
Start to Finish:55 min
makes:8 servings

Sweet Potatoes
1can (40 oz) sweet potatoes in syrup, drained
1/3cup granulated sugar
1/2teaspoon salt
1/4cup fat-free egg product
1/4cup fat-free (skim) milk
1/2teaspoon vanilla
Topping
1/4cup packed brown sugar
3tablespoons Gold Medal® all-purpose flour
1teaspoon ground cinnamon
1tablespoon no-trans-fat 68% vegetable oil spread, melted
1/3cup chopped pecans
1.Heat oven to 350°F. Spray 1 1/2-quart casserole with cooking spray.
2.In large bowl, mash sweet potatoes. Stir in granulated sugar, salt, egg product, milk and vanilla; spoon into casserole.
3.In small bowl, mix all topping ingredients except pecans until well blended. Stir in pecans. Sprinkle over sweet potato mixture.
4.Bake uncovered 35 to 40 minutes or until thoroughly heated.
High Altitude (3500-6500 ft): No change.

Nutritional Information
1 Serving: Calories 250 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 0mg; Sodium 220mg; Total Carbohydrate 47g (Dietary Fiber 4g, Sugars 37g); Protein 3g % Daily Value*: Vitamin A 210%; Vitamin C 10%; Calcium 4%; Iron 10% Exchanges: 1 Starch; 2 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 3 MyPyramid Servings: 1/2 c Vegetables 
*% Daily Values are based on a 2,000 calorie diet.
 
10 Reviews

 
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very good!
I thought this was better than a lot of the full fat versions I have tried. They are often way too sweet. I used fresh sweet potatoes rather than canned. My family fought over what was left in the dish after their first servings. They never guessed it was "healthified".
Posted at 9:59 AM on January 12 2009 by clarissa
 
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Even Healthier
I used fresh sweet potatoes. I added 1/2 cup unsweetened applesauce and eliminated the granulated sugar and milk. This was a big hit at our holiday dinner.
Posted at 8:06 AM on December 22 2008 by diane
 
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Enjoyed very much
My old sweet potato casserole uses over a stick of butter, so I was pleasantly surprised at how flavorful this light version was. My husband, who usually thinks that anything low fat is low on flavor, loved it.
Posted at 11:11 AM on December 15 2008 by dblackmon
 
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2008 Thanksgiving Hit
I tried this in place of my mini-marshmallow version and this is a real winner!
Posted at 11:10 AM on December 15 2008 by granny nanny
 
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Can't even tell it's "Healthified"
This recipe has now become a tradition at my family's Thanksgiving dinner. It is delicious and full of flavor, without all of the excess fat and sugar. I prepared the potatoes and topping separately the day before. Then on Thanksgiving Day, I simply sprinkled on the topping and baked! This fulfilled my goal of adding a healthy tradition for my family. You won't even miss the fat and sugar!
Posted at 9:35 AM on December 4 2008 by emster
 
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add
I added oj to the potatos for more taste and lite butter and marshmellow to the topping everyone loved it.
Posted at 9:42 AM on July 28 2008 by imacmt
 
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Apple Cider & Pumpkin Pie Spice
Instead of granulated sugar in the sweet potatoes, we added 1/2 cup of apple cider. This reduced the simple carbs and also added the natural fiber from the apples. Then we took out one of the milks to equalize the liquid in the recipe. Added 1/2 tsp. pumpkin pie spice to the pumpkin and mixed it into all wet ingredients. We also used less fat in the crumble topping and just sprayed the top with a spritz of regular pam to get it to brown nicely. This reduced the fat. After the first dish of this re-worked reciped disappeared overnight, I doubled it the next time.
Posted at 9:23 AM on February 27 2008 by maryslambs
 
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Made this dish on Thanksgiving Day. My 2 daughters LOVED it. Said it was a Keeper. I did use fresh sweet potatoes however in place of canned. We enjoyed.
Posted at 9:35 AM on January 2 2008 by Susan
 
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recipe changes
I changed the sugar with Splenda and the brown sugat in the topping to Splenda Brown Sugar. I use light margarine with fewer calories. My family loves it and can't tell the difference.
Posted at 9:40 AM on December 17 2007 by Helen
 
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Sugared
It may be low in fat but why all the sugar. The sweet potatoes are in syrup then more sugar. How can this be healthy? It has way too many carbs
Posted at 9:39 AM on December 17 2007 by najls