Looking for a delicious and nutritious side dish for your next family dinner? Look no further than 1 cup (228 ml) of Sweet Potato Casserole, which packs in a whopping 300 calories. Made with wholesome ingredients, this casserole is sure to satisfy your taste buds and keep you feeling full for hours to come.

Not only is this casserole tasty, but it's also packed with essential nutrients. Each serving contains high levels of vitamins and minerals, making it the perfect way to sneak in some extra nutrition to your meal.

In this article, we'll explore everything you need to know about Sweet Potato Casserole, including its nutritional benefits, ingredients, and preparation tips.

Nutritional Information

Sweet Potato Casserole is an excellent source of many essential vitamins and minerals. One cup (228 ml) contains:

• calories: 300
• Protein: 2g
• Fat: 10g
• Carbohydrates: 52g
• Fiber: 2g
• Vitamin A: 766% of the Daily Value (DV)
• Vitamin C: 9% of the DV
• Calcium: 8% of the DV
• Iron: 2% of the DV

The high levels of vitamins A and C make this casserole an excellent source of antioxidants, which can help boost your immune system and protect your cells from damage.

Ingredients

To make Sweet Potato Casserole, you will need the following ingredients:

• 3 cups mashed sweet potatoes
• 1/2 cup sugar
• 2 eggs, beaten
• 1/2 cup milk
• 1/2 tsp salt
• 1 tsp vanilla extract
• 1/4 cup unsalted butter, melted
• 1/2 cup brown sugar
• 1/3 cup all-purpose flour
• 1/4 cup unsalted butter, softened
• 1 cup chopped pecans

Most of these ingredients are likely to be found in your pantry already, making this an easy and affordable dish to prepare.

Preparation Time

Making Sweet Potato Casserole is relatively quick and easy, taking only about 30 minutes to prepare, plus another hour to bake. Here are the steps involved:

1. Preheat your oven to 350 degrees F (175 degrees C).
2. In a large bowl, mix together the mashed sweet potatoes, sugar, eggs, milk, salt, vanilla extract, and melted butter until well combined.
3. Pour the mixture into a 9x13 inch baking dish and smooth it out with a spatula.
4. In a separate bowl, mix together the brown sugar, flour, softened butter, and chopped pecans until crumbly.
5. Sprinkle the crumbly mixture over the top of the casserole.
6. Bake for 60 minutes or until the top is golden brown and the casserole is heated through.
7. Let the casserole cool for a few minutes before serving.

Feel free to customize this recipe to your liking by adding in other spices, such as cinnamon or nutmeg, or swapping in different nuts, such as walnuts or almonds.

Serving Size

This recipe makes enough Sweet Potato Casserole to feed a crowd. One cup (228 ml) is the recommended serving size, and the recipe yields about 12 servings in total. However, feel free to adjust the serving size to fit your needs.

Vitamins and Minerals

Sweet Potato Casserole is packed with a wide variety of essential vitamins and minerals. Some of the most notable nutrients in this dish include:

• Vitamin A: Sweet potatoes contain high levels of vitamin A, which is important for maintaining healthy vision and skin.
• Vitamin C: This antioxidant vitamin helps to boost your immune system and protect your cells from damage.
• Calcium: Sweet potatoes are a good source of calcium, which is important for maintaining strong bones and teeth.
• Iron: This mineral is important for transporting oxygen throughout your body and preventing anemia.

Eating more Sweet Potato Casserole can help you to hit your daily recommended intake for these vital nutrients.

Calories from Fat

One serving of Sweet Potato Casserole contains 90 calories from fat, which is about 30% of the total calories in the dish. While this may seem high, it's important to remember that not all fats are created equal. The pecans in this casserole are a great source of heart-healthy unsaturated fats, which can help to lower cholesterol and reduce your risk of heart disease.

Gluten-Free Option

For those with gluten sensitivities or celiac disease, it's important to know that this recipe contains all-purpose flour, which contains gluten. However, you can easily make this dish gluten-free by swapping in a gluten-free all-purpose flour or using a gluten-free bread crumb topping instead of the flour and pecans.

Vegan-Friendly

While this recipe contains eggs and dairy, it is possible to make it vegan-friendly by using vegan substitutes. For the eggs, you can use a flax egg or chia egg, and for the milk, you can use almond milk or another plant-based milk. For the butter, you can use a vegan butter alternative or coconut oil.

Variations

One of the great things about Sweet Potato Casserole is that it's incredibly versatile. Here are some variations you might want to try:

• Swap in butternut squash or pumpkin for the sweet potato.
• Add in some cinnamon or nutmeg for a warm, spicy flavor.
• Use different nuts in the topping, such as walnuts, almonds, or hazelnuts.
• Add in some raisins or dried cranberries for a burst of sweetness.
• Top the casserole with marshmallows for a fun and festive twist.

Storage Tips

If you have leftovers of Sweet Potato Casserole, you'll want to store them properly to keep them fresh. Here are some tips:

• Allow the casserole to cool completely before storing it.
• Transfer it to an airtight container or cover it tightly with foil or plastic wrap.
• Store it in the fridge for up to 3-4 days.
• To reheat, simply place the casserole in the oven at 350 degrees F (175 degrees C) for 10-15 minutes or until heated through.