LiveWell Blog

Spirited Sweet Potato Casserole

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

Wayne Physicians

Wayne Health Physicians is a multi-specialty group established by Wayne Memorial Hospital. View Website