Only 3 more days ’till Thanksgiving! Today’s side dish: the classic Yams Casserole, revamped. For the way you are making it, yams casserole is really a Thanksgiving classic that may be healthy or …. not! Our 5-component version has all of the flavor, but a small fraction of the body fat. Plus, get easy add-on ideas to really make it your personal.
Yield: 6 Portions
4 medium sweet taters
1 large egg, beaten
2 tbsps packed light brown sugar, divided
1/2 teaspoon ground cinnamon, divided
1/2 cup pecans, chopped
Kosher salt and freshly ground pepper
Nonstick cooking spray
Full of nutrition and natural sweetness, sweet taters would be the apparent star of the dish. Bake them rather than boiling to target the taste.
An egg helps bind the casserole together, and adds some protein.
Light Brown Sugar
A little sweetness improves natural sugars within the taters. Mix it in to the filling and also the topping for any style of every bite.
Cozy cinnamon may be the only spice you'll need – it gets warm the whole dish and causes it to be scream Thanksgiving.
Pecans add texture, crunch, along with a dose of healthy-healthy fats. Their buttery flavor is a fantastic way to fill up this casserole.
Pre-heat oven to 375-levels F. Utilizing a fork, poke a couple of holes in to the sweet taters. Transfer to some baking sheet lined with parchment paper and bake until very tender, 35 to forty-five minutes. Lower oven temperature to 350 levels F.
When taters are awesome enough to deal with, take away the skin and transfer flesh to some large bowl. Add egg, 1 tablespoon of brown sugar, and 1/4 teaspoon of every cinnamon, pepper and salt mix well utilizing a fork or perhaps a potato masher. Put the potato mixture inside a baking dish that's been dispersed with nonstick spray and disseminate within an even layer. In a tiny bowl mix, pecans, remaining brown sugar and cinnamon as well as an additional 1/4 teaspoon of salt. Sprinkle topping over taters and bake for 40 minutes.
Time-Saving Tip: Roast and peel taters as much as 24 hrs ahead. Reheat slightly within the microwave prior to making the casserole.
Diet Info Per Serving:
Total Body fat: 7.5 grams
Saturated Fats: 1 gram
Total Carb: 22 grams
Protein: 3 grams
Sodium: 134 mg
Cholesterol: 35 mg
Fiber: 3.5 grams
When your casserole is prepared, add these bonus toppings. Each is only going to add 100 calories (or fewer) towards the entire recipe – that’s under 20 calories per serving.
- A sprinkle of chipotle powder
- 1 tablespoon of melted butter
- 2 tbsps of honey
- 2 tbsps of walnut syrup
- 2/3 cup small chocolate buttons
- 1 tablespoon of nonfat Greek yogurt
- 2 teaspoons of additional virgin essential olive oil