A sweet potato casserole with marshmallow topping is delicious anytime, but it makes an especially wonderful side dish during holiday get-togethers.
This lower-calorie, lower-fat version of the casserole is a traditional favorite of dietitian Natalia Ullrich, MS, RD, of the UCI Health Weight Management Program.
Her recipe calls for sweet potatoes, which are high in vitamin A (in the form of the anti-oxidant known as beta-carotene), vitamin C, dietary fiber, potassium and many other essential nutrients.
But Ullrich notes that you can substitute russet potatoes if you prefer. While russets have a reputation for being less healthy, Ullrich says this is undeserved. They in fact offer different but equally valuable nutritional benefits. The bad rap is primarily because most russets end up getting deep-fried.
Whichever tuber you prefer, you’re sure to enjoy this healthy casserole.
Tasty Sweet Potato Casserole
- 4 medium size sweet potatoes (or russet potatoes)
- 2 cups low sodium chicken broth
- ½ cup fat-free sour cream
- 2 tablespoons unsalted butter
- Dash of salt and pepper to taste
- 1 cup mini marshmallows
Peel the potatoes and cut into cubes.
In a large pot, boil at least 6 cups of water, add the potatoes and cook until soft. Drain the water and return potatoes to the pot.
Slowly add the chicken broth, sour cream and butter and mash together. (Add more broth as needed to obtain the desired consistency.) Add salt and pepper to taste.
Heat oven to 350 degrees.
Transfer potatoes to an 11 x 17 (or 2-1/2 quart) ceramic baking dish.
Add the marshmallows on top. Bake uncovered for 20 min or until the top is golden brown. Serve.
Per ½ cup serving:
- 140 calories
- 3 g fat
- 60 mg sodium
- 4 g protein
- 8.2 g sugar