A rich sweet potato casserole may be part of your holiday tradition, but the registered dietitians at Novant Health Heart & Vascular Institute have created their own delicious recipe for this favorite that cuts down on the calories, sugar and fat in this classic dish, one that is sure to become your new family go-to.
Sweet Potato Casserole
Makes 12 servings (serving is ½ cup)
3 pounds sweet potatoes, peeled and chopped (about 8 cups)
½ cup 1% milk
2 tbsp. unsalted butter, melted and divided
½ tsp. vanilla extract
¾ tsp. salt, divided
1 large egg, beaten
1 cup old-fashioned rolled oats
2/3 cup pecans, chopped (can substitute walnuts or chopped almonds)
3 tbsp. almond meal
3 tbsp. low-sugar maple syrup, divided
1 tbsp. canola oil
Preheat oven to 375 degrees. Place potatoes in a large pot and cover with water to 1 inch above potatoes. Bring to a boil, reduce heat, and simmer 6 minutes or until potatoes are tender. Drain and return the potatoes to pot. Add milk, 1 tbsp. butter, vanilla and mash to desired consistency with hand mixer. Stir in ½ tsp. salt and egg. Spread potato mixture in the bottom of an 11 x 7 inch glass baking dish coated with cooking spray. Combine ¼ tsp. salt, oats, pecans, almond meal and 2 tbsp. syrup in a bowl. Add remaining 1 tbsp. butter and canola oil; toss to coat. Sprinkle the oat mixture over the potatoes. Bake at 375 for 18 minutes or until surface is golden brown. Remove pan from oven and drizzle with remaining 1 tbsp. maple syrup.