Healthy Diabetic Recipe Sweet Potato Casserole

Healthy Diabetic Recipe Sweet Potato Casserole

Sweet potatoes are synonymous with Southern cooking, and this casserole has become a staple in kitchens across the South. Besides the dessert-like goodness of this recipe, sweet potatoes are highly nutritional and an excellent source of vitamin A and C.


  • 2-1/2 pounds sweet potatoes
  • 2 tablespoons margarine
  • 1/3 cup low-fat (1%) or fat-free (skim) milk
  • ¼ cup packed brown sugar
  • 2 tablespoons bourbon or apple juice
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla
  • 2 egg whites
  • ½ teaspoon salt
  • 1/3 cup chopped pecans
  • 3 whole pecans (optional)


1. Preheat oven to 375°F. Bake potatoes 50 to 60 minutes or until very tender. Cool 10 minutes; leave oven on. Scoop pulp from warm potatoes into large bowl; discard potato skins. Add margarine to bowl; mash until potatoes are fairly smooth and margarine has melted. Stir in milk, brown sugar, bourbon, cinnamon and vanilla; mix well.

2. Beat egg whites with electric mixer at high speed until soft peaks form. Add salt; beat until stiff peaks form. Gently fold egg whites into sweet potato mixture.

3. Spray 1-1/2-quart soufflé dish with nonstick cooking spray. Spoon sweet potato mixture into dish; sprinkle chopped pecans around edge of dish. Place 3 whole pecans in decorative pattern in center of casserole, if desired.

4. Bake 30 to 35 minutes or until soufflé is puffed and pecans are toasted. Serve immediately. Makes 8 servings.

Nutritional Information:

Serving Size: 1/8 of total recipe

  • Calories = 203
  • Total Fat = 5 g
  • Saturated Fat = 1
  • Carbohydrate = 35 g
  • Protein = 3 g
  • Sodium = 202 mg
  • Fiber = < 1 g
  • Cholesterol = < 1 mg

Dietary Exchange:

  • Starch = 2
  • Fat = 1


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>