Sweet potato casserole

Did you know sweet potatoes are the state vegetable of NC? Sweet potatoes are a wonderful vegetable that is available all year long, making them very affordable. Here’s a healthy way to enjoy the classic sweet potato casserole and a spin on just eating regular baked sweet potatoes. This is one of our recipes from MedInsteadofMeds.com

Serves: 9

Serving Size: ½ of pan

Prep time: 20 minutes

Cook time: 20-25 minutes

Total time: 40-45 minutes

INGREDIENTS

• 4 medium sweet potatoes (about 1 pound)*

• ½ cup (or 4oz) unsweetened apple sauce

• ¼ cup milk

• 1 tablespoon vanilla extract

• 1 teaspoon ground cinnamon

• ¼ teaspoon nutmeg

Topping:

• ½ cup quick oats

• ½ cup chopped pecans (optional)

• 1 tablespoon brown sugar

• 2 teaspoons ground cinnamon

• 1 ½ tablespoon canola oil

INSTRUCTIONS

1. Pierce clean sweet potatoes with a fork and place in a microwave-safe dish.

2. Microwave on high for 15-18 minutes, or until tender. Flip sweet potatoes halfway through.

3. Preheat oven to 350 degrees.

4. Remove sweet potatoes from microwave and carefully cut lengthwise; this will help to cool them faster.

5. Once the sweet potatoes are able to be held, hold each half and scoop the insides into a mixing bowl, discarding the skins.

6. Use a potato masher, hand beaters, or a food processor to further mash sweet potatoes.

7. To the sweet potatoes, add apple sauce, milk, vanilla extract, cinnamon, and nutmeg. Stir to combine.

8. Pour mixture into a 9-inch square baking dish.

9. In a small bowl, mix together quick oats, pecans (optional), brown sugar, cinnamon, and canola oil.

10. Sprinkle oat mixture evenly on top of the sweet potato mixture.

11. Bake for 20-25 minutes.

12. Remove pan from oven and allow to stand for 5 minutes. Cut into 9 pieces.

*Notes: Canned sweet potatoes: Rinse and drain a 40-oz can of cut sweet potatoes (about 1 pound of sweet potatoes will remain after discarding the liquid.)

Nutrition Information per Serving

• Serving Size: 1/9 of pan

• Calories: 150

• Carbohydrates: 20 grams

• Fiber: 3 grams

• Protein: 2 grams

• Fat: 7 grams

• Sodium: 25 mg