Spirited Sweet Potato Casserole

Makes 8 Servings


2 1/2 pounds sweet potatoes

2 tablespoons reduced-calorie margarine

1/3 cup 1% low-fat or skim milk

1/4 cup packed brown sugar

2 tablespoons bourbon or apple juice

1 teaspoon ground cinnamon

1 teaspoon vanilla

2 egg whites

1/2 teaspoon salt

1/2 cup chopped pecans


  1. Preheat oven to 375 degrees. Bake potatoes 50 to 60 minutes or until very tender. Cool 10 minutes; leave oven on. Scoop pulp from warm potatoes into large bowl; discard potato skins. Add margarine to bowl; mash with potato masher until potatoes are fairly smooth and margarine has melted. Stir in milk, brown sugar, bourbon, cinnamon and vanilla; mix well.
  2. Beat egg white with electric mixer at high speed until soft peaks form. Add salt; beat until stiff peaks form. Fold egg whites into sweet potato mixture.
  3. Spray 1 1/2-quart soufflé dish with nonstick cooking spray. Spoon sweet potato mixture into dish; top with pecans.
  4. Bake 30 to 35 minutes or until casserole is puffed and pecans are toasted. Serve immediately.

Nutritional Information

Per Serving: Calories: 203 (21% from fat), Total Fat: 5g, Saturated Fat: 1g, Cholesterol: Trace, Sodium: 202mg, Carbohydrate: 35g, Dietary Fiber: Trace, Protein: 3g


Recipe Courtesy of: Diabetic Recipes for the Holidays ©2004 LW Press, a division of Publications International, Ltd. ISBN: 1-4127-2140-7

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