American · Dinner
Sweet Potato Casserole (Low-Chol)
A baked vegetarian sweet potato casserole where mashed roasted sweet potatoes are lightened with olive oil and egg white in place of butter and cream, seasoned with cinnamon and maple syrup, then topped with a pecan and brown sugar crumble. Served warm as a holiday side.
$2
20 minsPrep
55 minsCook
75 minsTotal
EasyLevel
Nutrition per serving
339.9Calories
6.8gProtein
14.2gFat
50.3gCarbs
24.8gSugar
7.3gFiber
171.3mgSodium
0mgChol
1.9gSat Fat
442mgPotassium
58mgCalcium
0.8mgIron
0mcgVitamin B12
7.2mgVitamin C
vegetarian
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Peel and cube the sweet potato, heat the oven to 400F (200C), and lightly oil a small ramekin.
2
Roast
Spread the sweet potato cubes on a tray and roast at 400F (200C) for 30 minutes until fork-tender and the edges caramelise.
3
Whisk
Mash the roasted sweet potato with olive oil, maple syrup, cinnamon and salt, then whisk in the egg white until smooth.
4
Combine
Mix the pecans, brown sugar and all-purpose flour together in a small bowl.
5
Bake
Scatter the pecan crumble over the mash in the ramekin, then bake at 375F (190C) for 25 minutes until golden and set.
6
Rest
Let the casserole rest for 10 minutes.
7
Plate
Scoop the casserole onto a plate and serve warm as a side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g sweet potato
- 2 tbsp30ml olive oil
- 2 tbsp30ml maple syrup
- 1 tsp1 tsp ground cinnamon
- 22 large egg white
- a pinch of salt
- 1 oz28g pecans
- 2 tbsp24g brown sugar
- 2 tsp10g all-purpose flour
