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Writer's picturealinas-tasty-nutritition

Sweet Potato Casserole

Updated: May 17, 2021


Servings:

3 big portions


Ingredients:

1½ sweet potatoes

1 egg

25g sugar

½ package vanilla sugar

20g warm butter

125ml milk


For the topping:

50g brown sugar or marshmallows

55g chopped pecans

30g butter




Preparation:


1) This is a recipe which sounds unusual and taste weird to me, since it asks for many sweet ingredients in combination with potatoes. But it is loved in the United States and often served on Thanksgiving.


2) To start off you have to peel bake the sweet potato, cut it into cubes and bake in the oven at 200°C or 392°F until tender. Of course you can also cook the potato in salted water, but that washes out many nutrients. If you still want to boil them, peel them after the cooking process.


3) No matter how you decide to achieve tender sweet potatoes, mash them, once they are done.


4) Then add an beaten egg, butter, salt and milk.


5) Now to the ingredients, which in my opinion, don’t belong in a potato mash: sugar, vanilla sugar and cinnamon


6) Mix everything well and then pour it into a greased baking dish.


7) Then prepare the topping: heat up a pan and in the meantime cut some pecans. Now give them into the pan, along with a knob of butter.


8) After a few minutes, spread this mixture over the casserole and sprinkle some marshmallows or brown sugar over it.


9) Bake it in a preheated oven at 180°C or 356°F for about 30 minutes.



Nutrient Analysis of one Portion:


energy 506,6 kcal water 182,5 g alcohol 0,0 g


Macronutrients Vitamins Minerals

carbohydrates 77,2 g vitamin B1 0,2 mg NaCl 75,2 g

dietary fiber 9,5 g vitamin B2 0,2 mg sodium 191 mg

monosaccharides 4,0 g niacin 1,7 mg chlorine 138 mg

disaccharides 19,7 g pantothtenic acid 2,3 mg calcium 84,0 mg

protein 7,6 g vitamin B6 0,7 mg magnesium 1209 mg

fat 18,3 g biotine 13,2 µg potassium 196 mg

SAFA 6,6 g folic acid 31,0 µg phosphorus 70,4 mg

MUFA / PUFA 7,1 g / 3,2 g vitamin B12 0,2 µg sulfur 3,1 mg

linolic acid 2,8 g vitamin C 64,7 mg zinc 0,6 mg

linolenic acid 0,3 g vitamin E 12,7 mg copper 0,6 mg

cholesterol 67,4 mg vitamin D 0,3 µg manganese 1,5 mg

vitamin K 74,0 µg iron 2,9 mg

vitamin A 3951,8 µg iodine 8,4 µg

carotene 21,2 mg






* the relative amounts show the percentage cover of the recommended daily nutrient intake (calculated for me personally, the values may differ for you depending on sex, age, height, weight and activity level)




** this recipe is inspired by a german blog about american food: www.usa-kulinarisch.de


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