The holidays aren’t complete without the infamous sweet potato casserole—which is often filled with an excess amount of sugar, butter, marshmallows, and cream. This recipe has those same flavors without the fat and calories. Using the blend of sweet potatoes and butternut squash, this recipe increases nutrient variety, but it decreases the carbohydrates per serving by 12 grams; that is almost one carbohydrate choice and makes this recipe ideal for diabetes management.
Ingredients
Filling:
4 ½ cups sweet potato, peeled & large diced (two med/large)
4 ½ cups butternut squash, peeled & large diced (one med/large)
1/3 cup 1% milk
2 tbsp reduced fat cream cheese (1 oz)
1 tbsp honey or maple syrup
1.5 tsp curry
1 tsp kosher salt
1 tsp vanilla extract
½ tsp cinnamon
Crumble:
½ cup quick 1-minute rolled oats (or regular oats processed)
¼ cup chopped pecans
2 tbsp whole wheat pastry flour (or all-purpose flour)
½ tsp cinnamon
2 tbsp honey
1 tbsp canola oil
Directions:
Preheat oven to 375 degrees and prepare an 8x8 inch baking dish with non-stick spray. Bring a large pot of water to a boil and add sweet potatoes and butternut squash, boil until fork tender or about 15 minutes, then drain and return vegetables to same pot. Add milk, cream cheese, honey, curry, salt, vanilla extract, and cinnamon to the pot, then mix with hand mixer until smooth or desired texture. Pour mixture into the prepared pan and set aside while the crumble is mixed. In a medium bowl combine oats, pecans, flour until mixed. Slowly drizzle honey and canola oil with the oat mixture and stir until well incorporated. With your hand, sprinkle crumble over the vegetable puree. Bake in the oven for 10-12 minutes or until crumble is golden brown.
Prep: 20 minutes
Ready In: 35 minutes
Makes: 9 servings
Nutrition per ½ Cup Serving: 183 calories, 5 grams total fat, 0.8 g saturated fat, 2.2 mg cholesterol, 267 mg sodium, 27 g carbohydrate, 3.3 g fiber, 4 g protein, 12 g sugar
Chef's Tips:
Try adding in ¾ tsp salt, stir for 5 minutes and taste, before adding in that last ¼ tsp salt. Your batch of sweet potato mash may not need the last bit of salt. If you already have rolled oats, no need to buy 1-minute oats, simply crush them in a food processor for about 5-10 seconds. Add a little spice in your life and try ¼ tsp cayenne pepper in your recipe, it will be sure to warm up your holiday.