If your family is anything like mine, a sweet potato casserole was a staple of Thanksgiving Dinner. And if your mom makes it like mine, there is tons of brown sugar and butter in it! Well here is a recipe for you to bring back those memories without the added carbs and unhealthy fats. NOTE: For the next few recipes we will be using the assistance of Nutritiondata.com to help with measurements and Zone blocking since we are adding a lot of ingredients raw and cooking.
Ingredients:
2 1/2lbs of sweet potatoes (21C)
2 eggs, lightly beaten (2P, these will be negligible in servings)
3Tbs Olive oil (9F)
1cup of fresh squeezed orange juice (2.6C) One orange will give you 3oz
1tsp ground cinnamon
1/2tsp ground ginger
1/4tsp nutmeg
dash of black pepper
1/2c chopped pecans (12F)
Preparation:
Preheat the oven 400 degrees F. Place the sweet potatoes on a baking sheet and pierce each one 2 or 3 times with fork. Back for 45 to 50 minutes or until tender. Set aside to cool.
Turn the oven down to 350 degrees F. Cut out the sweet potato into cubes and discard the skin. Add the eggs, oil, orange juice and spices into a bowl and mix together. Then add to the sweet potato cubes and mix.
Spray “Pam” on an 8″x8″ casserole dish. Pour the sweet potato mixture into the pan and top with the pecans. Bake for 30 minutes and serve it up!
This measured out a total of 5 cups. 1 serving of 1/3 cup = approx. 1.5C, 2F.
