Healthier Sweet Potato Casserole
3 pounds sweet potatoes
(about 5 large)
2 Tablespoons butter
¼ cup packed brown sugar
2/3 cup orange juice
½ cup liquid egg substitute
1 ½ teaspoons ground cinnamon
¼ teaspoon ground nutmeg
½ teaspoon salt
¼ cup unbleached, all-purpose flour
¼ cup old- fashioned oats
½ teaspoon ground cinnamon
2 Tablespoons butter
¼ cup chopped pecans or walnuts
Preheat the oven to 350 F. Bake the potatoes approximately 1 hour, or until tender. Spray a 1 ½ to 2 quart casserole dish with nonstick cooking spray. Set aside.
When the potatoes are done, let them cool for a few minutes. Holding the potatoes with a towel or pot-holder, cut them in half lengthwise and scoop the insides into a large bowl.
Add the 2 tablespoons butter and the ¼ cup brown sugar, and beat with an electric mixer until the butter is melted and the potatoes are smooth. Beat in the orange juice, egg substitute, cinnamon, nutmeg, and salt. Pour into the prepared casserole dish.
For topping: Combine the flour, oats, and cinnamon in a medium size bowl. Cut in the butter until there are no longer large pieces of butter, but the mixture is still crumbly (fingertips are good for this). Add the pecans or walnuts, then sprinkle evenly over the top of the potatoes. Bake for 25-30 minutes or until heated thoroughly. This may be prepared the day before, covered, refrigerated and the final heating done just before serving.
Makes 10 servings.
Cranberry Apple Chutney
¾ cup unsweetened apple juice
1 cup sweet onion
1 cup sugar substitute
¼ cup packed light brown sugar
1 teaspoon ground cinnamon
¼ teaspoon ground ginger
1/8 teaspoon ground cloves
1 (12 ounce) package fresh or frozen cranberries
1 large Granny Smith apple, peeled, cut into ¼ inch pieces
Combine juice, onion, sugar substitute, brown sugar, cinnamon, ginger and cloves in a heavy saucepan. Bring to a boil over high heat. Reduce heat and simmer uncovered for 5 minutes. Add cranberries and apple. Return to simmer and cook uncovered for 20 minutes or until mixture is very thick, stirring occasionally. Let cool and serve at room temperature or chill until serving.
Makes 20 servings.
Approximate nutritional values per serving: 41 Calories, less than 1 gram protein, 12 gm carbohydrate, 1 gm dietary fiber, less than 1 gm fat, 0 mg cholesterol, 3 mg sodium.
Source: Diabetic Cooking magazine, Nov/Dec. 2005/Linda Farr R.D.