sweet potato casserole

when i think sweet potatoes, the simplest is best: baked sweet potato. perfect. but every now and then i am tempted to try something different.

for thanksgiving dinner, i found this sweet potato casserole recipe. the casserole ingredients hit all the complementary notes with honey, vanilla and orange zest. i also added cinnamon. but what put this casserole over the edge is the topping. the combination of flour, sugar, oil, pecans and orange juice concentrate is baked to a hard crust that gives a contrasting texture to the casserole. awesome!

the only thing i would change the next time i make this is to use less sugar in the topping (already tweaked below). i actually reduced the sugar from 1/3 cup to 1/4 cup when i made it but it was still too sweet and made the casserole seem more like dessert than a side dish. i look forward to trying it again!


For the casserole

  • 2-1/2 pounds sweet potatoes, (3 medium), peeled and cut into 2-inch chunks
  • 4 large eggs whites
  • 1 tablespoon canola oil
  • 1 tablespoon honey – or – ginger syrup
  • 1/2 cup fat free milk or soy millk
  • 2 teaspoons freshly grated orange zest
  • 1 teaspoon vanilla extract
  • 2 teaspoons cinnamon
  • pinch of sea salt

For the topping

  • 1/2 cup all purpose whole-wheat flour
  • 3 tablespoons packed brown sugar
  • 4 teaspoons frozen orange juice concentrate
  • 2 tablespoon canola oil
  • 1/2 cup chopped pecans


Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Cover and cook over medium heat until tender, 10 to 15 minutes. Drain well and return to the pan. Mash with a potato masher. Measure out 3 cups. (Reserve any extra for another use.)

Preheat oven to 350 degrees F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.

Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla, cinnamon and salt. Spread the mixture in the prepared baking dish.

To prepare topping: Mix flour, brown sugar, orange juice concentrate and oil in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.

Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.

original recipe from EatingWell: Sweet Potato Casserole

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