Try this one?
It's also VERY YUMMY!
4 1/2 cups cooked and mashed sweet potatoes
1/2 cup butter, melted
1/3 cup milk
1 cup white sugar
1/2 teaspoon vanilla extract
2 eggs, beaten
1 cup light brown sugar
1/2 cup all-purpose flour
1/3 cup butter
1 cup chopped pecans
Serves 16.
Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking dish.
In a large bowl, mix together mashed sweet potatoes, 1/2 cup butter, milk, sugar, vanilla extract, and eggs. Spread sweet potato mixture into the prepared baking dish. In a small bowl, mix together brown sugar and flour. Cut in 1/3 cup butter until mixture is crumbly, then stir in pecans. Sprinkle pecan mixture over the sweet potatoes.
Bake for 25 minutes in the preheated oven, or until golden brown.
^^^^^^^^^^^^^^^^^^^^^Where can I find a recipe for sweet potato casserole that doesn't have tons of calories? ?
Sweet Potato Casserole
2 1/2 pounds sweet potatoes (3 medium), peeled and cut into 2-inch chunks
2 large eggs
1 tablespoon canola oil
1 tablespoon honey
1/2 cup low-fat milk
2 teaspoons freshly grated orange zest
1 teaspoon vanilla extract
1/2 teaspoon salt
Topping
1/2 cup whole-wheat flour
1/3 cup packed brown sugar
4 teaspoons frozen orange juice concentrate
1 tablespoon canola oil
1 tablespoon butter, melted
1/2 cup chopped pecans
1. 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.)
2. Preheat oven to 350掳F. Coat an 8-inch-square (or similar 2-quart) baking dish with cooking spray.
3. Whisk eggs, oil and honey in a medium bowl. Add mashed sweet potato and mix well. Stir in milk, orange zest, vanilla and salt. Spread the mixture in the prepared baking dish.
4. To prepare topping: Mix flour, brown sugar, orange juice concentrate, oil and butter in a small bowl. Blend with a fork or your fingertips until crumbly. Stir in pecans. Sprinkle over the casserole.
5. Bake the casserole until heated through and the top is lightly browned, 35 to 45 minutes.
NUTRITION INFORMATION: Per serving: 242 calories; 10 g fat (2 g sat, 5 g mono); 46 mg cholesterol; 36 g carbohydrate; 5 g protein; 4 g fiber; 170 mg sodium; 351 mg potassium.
Nutrition bonus: Vitamin A (280% daily value), Vitamin C (25% dv).
2 Carbohydrate Servings
Exchanges: 2 starch
MAKE AHEAD TIP: Prepare through Step 4; cover and refrigerate for up to 2 days.
Check out this website for more ideas about healthy cooking.
heres a recipe for sweet potato casserole, its done in the microwave...but theres only 4 tbl of butter in it. if this doesnt suit your needs maybe you could adjust the recipe a bit, could maybe try an oven method too. sometimes experimenting works. theres over 40,000 free recipes in this site so maybe you will find a better recipe.
http://sharedrecipes.org/Sweet_Potato_Casserole_(Microwave)/1915.html
LOW FAT SWEET POTATO CASSEROLE
4 large sweet potatoes, peeled and diced
3 egg whites
1 T brown sugar
Dash cinnamon, Dash nutmeg
Salt/pepper
1/4 cup FAT FREE Half and Half *near the regular half and half
OR
1/4 cup chicken stock
1 T margarine
Boil the potato chunks until tender (about 20 mins). Drain well and add the sugar, salt/pepper, spices, margarine, half and half OR chicken stock and mash with a masher or mixer until smooth like mashed potatoes.
Add in the egg whites and beat until incorporated.
Pour mixture into a sprayed baking dish (glass, if you have it) and bake uncovered for 30 mins on 350.
Ingredients:
1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup Egg Beaters; Original
1/3 cup light vanilla soymilk
1/3 cup sugar-free maple syrup
1 tsp. cinnamon
1/4 cup SPLENDA; Granular
1 tsp. vanilla extract
2/3 cup miniature marshmallows
Directions:
Preheat oven to 350 degrees. Peel squash and cut into large chunks (removing seeds). Fill a large, microwave-safe dish with a half an inch of water. Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain). Squash should be tender enough to mash, but not fully cooked. With a potato masher, food processor or fork, mash squash. Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish. Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy. Allow to cook for 45 鈥?50 minutes. Remove from oven, and disperse marshmallows over top of pie. Return to oven for 5 minutes, until marshmallows begin to brown. Allow to cool. Serves 4.
Serving Size: 1/4 recipe; approx. 2/3 cup
Calories: 110
Fat: %26lt;0.5g
Sodium: 115mg
Carbs: 25g
Fiber: 1.5g
Sugars: 7.5g
Protein: 5g
*2 Points
******Super Low-Cal Sweet Potato Casserole
4 cups sweet potatoes, hot mashed
6 tbsp smart balance margarine
2 tbsp splenda
3 large egg whites, beaten
1/2 cup skim milk
2 tbsp brown sugar splenda
2 tbsp oat bran
Mix sweet potatoes, 4 tbsp margarine, and splenda. Beat in eggs and milk. Pour into a greased 2qt casserole.Combine brown sugar and oat bran in separate bowl. Stir in 2 tbsp margarine. Spread mixture over sweet potatoes.Bake at 325 for 1 hour.
----NOTE---Save yourself 15 calories per serving by omitting step 2 (take out 2 tbsp margarine and 2 tbsp oat bran) and mixing the brown sugar into the sweet potatoes instead. Bake as directed.
---Nutrition Facts---
Serving Size 118.0g
Amount Per Serving
Calories 152Calories from Fat 36
% Daily Value*
Total Fat 4.0g6%
Saturated Fat 1.1g5%
Cholesterol 0mg0%
Sodium 102mg4%
Total Carbohydrates 25.8g9%
Dietary Fiber 3.3g13%
Sugars 4.2g
Protein 3.2g
Vitamin A 10%
Vitamin C 21%
Calcium 3%
Iron 3%
******Sweet Potato Casserole With Praline Topping----The streusel is both stirred into the casserole and sprinkled on top.
1 cup all-purpose flour
2/3 cup packed brown sugar
1/4 cup chopped pecans, toasted
1/4 cup stick margarine, melted
1/2 teaspoon ground cinnamon
4 medium sweet potatoes, peeled and halved (about 2 1/2 pounds)
1/2 cup granulated sugar
1 1/2 teaspoons vanilla extract
1 large egg white
1 (5-ounce) can fat-free evaporated milk
Cooking spray
Preheat oven to 350掳.Combine first 5 ingredients in a small bowl, stirring to form a streusel. Set aside.Place potatoes in a Dutch oven; add water to cover. Bring to a boil; cover, reduce heat, and simmer 30 minutes or until very tender. Drain well; mash in a large bowl. Stir in 1 cup streusel, granulated sugar, vanilla, egg white, and milk. Spoon into a 2-quart casserole coated with cooking spray; top with remaining streusel. Bake at 350掳 for 45 minutes.
----Nutritional Information----
Calories:376 (21% from fat)
Fat:8.8g (sat 1.4g,mono 4.1g,poly 2.6g)
Protein:5.4g
Carbohydrate:70.1g
Fiber:3.8g
Cholesterol:1mg
Iron:1.9mg
Sodium:115mg
Calcium:97mg
*******Low Calorie, Sweet Potato, Yams, Casserole
4 medium sweet potatoes, unpeeled
1/4 cup of pineapple juice
2 tablespoons of margarine
1/4 teaspoon of nutmeg
2 tablespoons of brown sugar substitute
1/4 teaspoon of cinnamon
Boil the sweet potatoes until tender, about 30 minutes. Remove the skin, mash the pulp. Add the fruit juice and margarine and whip mixture until fluffy. Add the nutmeg, brown sugar substitute and cinnamon. Spray baking dish with nonstick spray. Pour mixture into pan and bake for 25 to 30 minutes at 350潞F.
Calories: 108. Protein: 1 gram. Fat: 4 grams. Sodium: 15 grams. Cholesterol: 0 mg..
******Reduced Calorie but Delicious Sweet Potato Casserole Low Fat
----Casserole---
3 cups mashed sweet potatoes (well drained, mashed canned ones are fine)
2 eggs, lightly beaten
1/3 cup sugar
1/4 teaspoon salt
2 tablespoons melted light butter
2 teaspoons vanilla extract
-----Topping----
1/4 cup brown sugar
2 1/2 tablespoons flour
1/2 cup chopped pecans or walnuts
1 1/2 tablespoons melted light butter
Mash the sweet potatoes with ricer and stir in remaining casserole ingredients until well blended.Spread into a lightly greased 8-inch square dish.
----For the topping, mix the brown sugar, flour and pecans together. Drizzle the melted butter over the mixture while stirring to combine. Sprinkle over casserole.Bake uncovered at 350掳F for 35 minutes.Can be served immediately, but we have found we like it better if it sets 10-20 minutes first.
----Nutrition Facts---
Serving Size 1 (223g)
Recipe makes 6 servings
Calories 347
Calories from Fat 118 (33%)
Amount Per Serving %DV
Total Fat 13.1g 20%
Saturated Fat 4.0g 20%
Monounsaturated Fat 5.7g
Polyunsaturated Fat 2.5g
Trans Fat 0.0g
Cholesterol 79mg 26%
Sodium 206mg 8%
Potassium 480mg 13%
Total Carbohydrate 53.1g 17%
Dietary Fiber 5.1g 20%
Sugars 30.0g
Protein 5.8g 11%
ENJOY :-)
http://search.cookinglight.com/ck-result鈥?/a>
look it up on google i bet you'll find a recipe there.
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