Sweet Potato Casserole Recipe


Rocco Dispirito, best selling author of “Now Eat This,” just shared this Sweet Potato casserole recipe in Facebook.  I say superfood. It’s arguably the most healthy vegetable on earth. The sweet potato’s orange color is a dead giveaway of its high vitamin A content (in the form of beta-carotene). Plus, it’s loaded with potassium, vitamins C, folic acid, and fiber. With a lower rating on the glycemic index than white potatoes, sweet potatoes are an excellent substitute if you’re watching your weight or trying to control your blood sugar levels.

*TIP: Microwaving, steaming, or baking sweet potatoes preserves more nutrients than boiling them in water. Vitamins can leach out into the water. Leave the skin on the potatoes if you like.

A typical sweet potato casserole would normally be around 498 calories and 27 grams of fat…this one is just 237 calories and 5 grams of fat.  You can cut the calories even further – by ommitting the chips you save 122 calories.


Nonstick cooking spray
1 medium sweet potato
teaspoons extra-virgin olive oil
1 medium red onion, cut into small dice
Freshly ground black pepper
1 garlic clove, minced
2 cups liquid egg substitute
1 tablespoon chopped fresh basil
4 ounces baked blue corn chips, such as Guiltless Gourmet


237 calories 5g fat (0g sat / 1.4g mono / 0g poly) 0mg cholesterol 504mg sodium 35g carbohydrates 3.5gg fiber 16g protein

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