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Tasty sweet potato casserole

December 15, 2016 | Steve Tischler
sweet potato casserole

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

Servings: 8

Ingredients

  • 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

Directions

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.

Nutritional Information

Per ½ cup serving:

  • 140 calories
  • 3 g fat
  • 60 mg sodium
  • 4 g protein
  • 8.2 g sugar

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Comments

KL Francis
December 16, 2016

Hi, I don't seen how a health organization can provide a recipe that doesn't include sugar grams. It's as much or more important than fat and calories.
I imagine this is pretty high with the marshmallows!

UCI Health
December 20, 2016

KL Francis,

You are absolutely correct! We should have caught this.

We've updated the recipe in light of the sugar in the marshmallows. It now calls for one cup, for 8.2 g of sugar, which is listed in the nutritional information.

Thanks for the catch!

susan
December 20, 2016

8.2 grams of sugar per half-cup of casserole. seriously? what makes this healthy? the sour cream??

UCI Health
December 21, 2016

Hi Susan,

Katie Rankell, registered dietitian with the UCI Health Weight Management Program, has this to say about the sugar in the recipe:

More sugar is coming from the sweet potatoes then the marshmallows! This is a carbohydrate-based dish. Sweet potatoes are a starch, or carbohydrate, and thus have natural sugar.

If you leave off the marshmallows, the dish will still have 4.7 grams of sugar. Per serving, 8.2 grams is extremely low for this type of dish — thus a healthy version of a traditional holiday dish.

The traditional recipe has 22g to 39g of sugar per serving, and other "healthy" versions have 15g of sugar per serving.

We hope this helps!

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