American · Dinner
Sweet Potato Casserole (Low-Calorie)
A lightened Southern side of mashed roasted sweet potato bound with egg white, whole milk, and maple syrup, baked until set and topped with a thin pecan and rolled oat crumble. Warm cinnamon and nutmeg carry the flavour. Served hot alongside roast turkey.
$2
20 minsPrep
55 minsCook
75 minsTotal
EasyLevel
Nutrition per serving
263Calories
7.4gProtein
6.5gFat
46.9gCarbs
20.7gSugar
7.1gFiber
280mgSodium
2mgChol
1.1gSat Fat
368mgPotassium
89mgCalcium
0.6mgIron
0.2mcgVitamin B12
8.3mgVitamin C
vegetarian
gluten-free
low-cholesterol
high-fiber
low-calorie
low-calorie
main-event
Instructions
1
Prep
Heat the oven to 400°F (200°C). Peel and cube the sweet potato, scatter on a lined tray, and roast 25 minutes until fork-tender.
2
Blitz
Tip the roasted sweet potato into a bowl and mash smooth with a fork until no lumps remain.
3
Fold
Fold the egg white, whole milk, maple syrup, cinnamon, and nutmeg into the mash with a pinch of salt until glossy.
4
Bake
Spoon into a greased ramekin. Toss pecans and rolled oats with topping maple syrup, scatter over, then bake at 350°F (175°C) for 30 minutes until golden and set.
5
Rest
Let rest 5 minutes so the centre firms.
6
Plate
Serve hot straight from the ramekin as a side.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 320g320g sweet potato, peeled
- 22 egg white
- 90ml90ml whole milk
- 2 tbsp2 tbsp maple syrup
- 1 tsp1 tsp ground cinnamon
- a pinch of ground nutmeg
- a pinch of salt
- 28g28g pecans
- 24g24g rolled oats
- 2 tsp2 tsp maple syrup, for topping
