Vegetables & Side Dishes

Last Editorial Review: 3/22/2006


Sweet Potato Casserole Recipe

This is a traditional sweet potato favorite made lighter in fat and calories!


  • 4 cups hot mashed sweet potatoes
  • 1-tablespoon butter or margarine
  • 3 tablespoons light pancake syrup (or real maple syrup)
  • 1 large egg, beaten
  • 1/4 cup egg substitute
  • 1/2 cup low fat, fat free half and half or whole milk
  • 1/3 cup chopped pecans
  • 1/3 cup flaked coconut (sweetened)
  • 1/3 cup packed brown sugar
  • 1-tablespoon flour
  • 1 tablespoon melted butter or margarine


  1. Preheat oven to 325-degrees. Coat a 1 1/2- to 2-quart casserole dish with canola cooking spray.
  2. With electric mixer, blend sweet potatoes, 1-tablespoon butter, and pancake syrup together. Beat in egg, egg substitute, and milk. Pour mixture into prepared casserole dish.
  3. Combine pecans, coconut, brown sugar, and flour. Stir in a tablespoon of melted butter. Sprinkle mixture over sweet potatoes. Bake in preheated oven for 1 hour.

8 servings

Nutritional Information:
Per serving: 204 calories, 4 g protein, 32.5 g carbohydrate, 7 g fat, 2.5 g saturated fat, 32 mg cholesterol, 2.5 g fiber, 90 mg sodium. Calories from fat: 30 percent.

SOURCE: © 2005 Elaine Magee

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