If you're looking for a delicious and nutritious side dish, look no further than sweet potato casserole. One spoon (100 g) of this dish packs in about 160 calories. Sweet potato casserole is a great source of beta carotene, fiber, and vitamins B6 and C, making it a healthy addition to any meal.

Besides being healthy, sweet potato casserole is also super tasty. The dish is typically made with mashed sweet potatoes, butter, and sugar, and then topped with either marshmallows or pecans. The result is a sweet and savory bite that will leave you wanting more.

In this article, we'll explore the ingredients, nutrition, and preparation of sweet potato casserole. We'll also share some tips on how to store and serve this dish, as well as some recipe variations that you can try at home.

What is Sweet Potato Casserole?

Sweet potato casserole is a tasty and healthy side dish that is often served during holiday meals. It is made by mashing sweet potatoes and adding butter, sugar, and other ingredients to create a savory and sweet dish. The dish is typically topped with either marshmallows or pecans, giving it a crunchy and satisfying texture. This combination of flavors and textures makes sweet potato casserole a favorite amongst both kids and adults alike.

Ingredients Used in Sweet Potato Casserole

To make sweet potato casserole, you'll need a few key ingredients. The first, of course, is sweet potatoes. These can be canned or fresh, but we recommend using fresh sweet potatoes for the best flavor. You will also need butter, sugar, eggs, and vanilla extract to make the casserole filling. To give the dish a savory edge, add salt and nutmeg to taste. Finally, top the casserole with either marshmallows or pecans for added texture and flavor.

Nutritional Value of Sweet Potato Casserole

Sweet potato casserole is a healthy addition to any meal. One spoon (100 g) of this dish contains approximately 160 calories, making it a great option for those watching their calorie intake. In addition to its low calorie count, sweet potato casserole is also high in fiber, beta carotene, vitamins B6 and C, and potassium. All of these nutrients are essential for optimal health and can help protect against chronic diseases such as heart disease, diabetes, and cancer.

How is Sweet Potato Casserole Prepared?

To prepare sweet potato casserole, start by cooking your sweet potatoes. You can either bake them in the oven or boil them on the stovetop. Once they are cooked, mash them with butter, sugar, eggs, vanilla extract, salt, and nutmeg until smooth. Pour the sweet potato mixture into a baking dish and smooth it out. Then, top the casserole with either marshmallows or pecans, depending on your preference. Bake the casserole in the oven at 350°F for about 30 minutes or until golden brown and bubbly.

The Serving Size of Sweet Potato Casserole

The serving size of sweet potato casserole is typically about one spoonful, or about 100-150 g. This serving size contains approximately 160 calories, making it a great option for those watching their calorie intake. If you're serving sweet potato casserole as a side dish, we recommend pairing it with a lean protein, such as turkey or chicken, and some veggies, such as green beans or roasted carrots. This will help balance out the meal and provide a variety of nutrients.

Frequently Asked Questions about Sweet Potato Casserole

Q: How long does sweet potato casserole last in the fridge? A: Sweet potato casserole will last in the fridge for about 3-4 days if stored in an airtight container.

Health Benefits of Sweet Potato Casserole

- High in fiber, which can promote digestive health and help prevent constipation. - Rich in beta carotene, which is converted into vitamin A in the body and can help promote healthy skin, eyes, and immune function. - Contains vitamins B6 and C, which can help boost the immune system and protect against chronic disease.

How to Store Sweet Potato Casserole?

If you have leftover sweet potato casserole, don't worry! You can store it in the fridge for up to 3-4 days in an airtight container. If you want to keep the casserole for longer, you can freeze it for up to 3 months. To reheat the casserole, thaw it in the fridge overnight and then bake it in the oven at 350°F until heated through.

Amazing Sweet Potato Casserole Recipe Variations

- Swap out the marshmallows or pecans for a streusel topping made with brown sugar, butter, and oats. - Add in some chopped apples or pears for a fruity twist. - Mix in some canned pumpkin puree and pumpkin pie spice for a pumpkin twist on this classic dish.

Sweet Potato Casserole with Marshmallows or Pecans?

Some people swear by the classic marshmallow topping, while others prefer the crunch of the pecans. At the end of the day, it all comes down to your taste buds. If you're feeling adventurous, you can even try combining the two. Top your sweet potato casserole with both marshmallows and pecans for a decadent and delicious dessert-like dish.