Sweet Potato Casserole

Sweet Potato Casserole (my absolute favorite)

Intro: I never used to like yams. I didn’t grow up on them, and to me, they looked kind of strange. An orange pureed vegetable with marshmallows and walnuts smother on top did not sound appealing to me – at all. It wasn’t until I started competing my love affair with yams began. Now there’s rarely a day goes by I don’t have one. A friend of mine gave me the recipe to the famous yams at Ruth Chris’ restaurant. With nearly half my daily allowed calories, I knew I couldn’t justify them, so I made my own version. 

Makes 18 servings (you can half this if you want – but why?)


* 5 lbs peeled and cubed yams
* 1/2 cup fat-free half and half
* 2 egg whites
* 1/2 cup sugar-free maple syrup
* 1 tsp vanilla extract

* Cooking spray
* 1/2 cup ground oat flour
* 1/2 cup Splenda/brown sugar blend
* 3 tbs cubed Smart Balance 50/50 butter
* 1/2 cup chopped pecans


Preheat oven to 375 degrees.

Peel and cube yams.
Place yams in a large pot and cover with water.
Bring pot to a boil, reduce heat, and let simmer for 12-15 minutes or until yams are tender.
Remove from heat. Let cool a bit and then drain.

Mash yams in a large bowl. Add next four ingredients and using electric blender mix well.

Pour yams in to greased 9″ x 13″ casserole dish.

Meanwhile grind oats in a blender.

Add sugar and butter and pulse until pieces are the size of peas.
Add pecans and pulse briefly.
Distribute sweet mix over yams equally.
Cover with tinfoil and bake for 15 minutes.
Remove foil and bake for an additional 15 – 20 minutes.


* Calories 198
* Total Fat 4.22g
* Sodium 64.44mg
* Total Carbohydrate 36.24g
* Dietary Fiber 5.6g
* Sugars 28.53g
* Protein 3.8g

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