Sweet potatoes are synonymous with Southern cooking, and this casserole has become a staple in kitchens across the South. Besides the dessert-like goodness of this recipe, sweet potatoes are highly nutritional and an excellent source of vitamin A and C.

Ingredients:

• 2-1/2 pounds sweet potatoes
• 2 tablespoons margarine
• 1/3 cup low-fat (1%) or fat-free (skim) milk
• ¼ cup packed brown sugar
• 2 tablespoons bourbon or apple juice
• 1 teaspoon ground cinnamon
• 1 teaspoon vanilla
• 2 egg whites
• ½ teaspoon salt
• 1/3 cup chopped pecans
• 3 whole pecans (optional)

Directions:

1. Preheat oven to 375°F. Bake potatoes 50 to 60 minutes or until very tender. Cool 10 minutes; leave oven on. Scoop pulp from warm potatoes into large bowl; discard potato skins. Add margarine to bowl; mash until potatoes are fairly smooth and margarine has melted. Stir in milk, brown sugar, bourbon, cinnamon and vanilla; mix well.

2. Beat egg whites with electric mixer at high speed until soft peaks form. Add salt; beat until stiff peaks form. Gently fold egg whites into sweet potato mixture.

3. Spray 1-1/2-quart soufflé dish with nonstick cooking spray. Spoon sweet potato mixture into dish; sprinkle chopped pecans around edge of dish. Place 3 whole pecans in decorative pattern in center of casserole, if desired.

4. Bake 30 to 35 minutes or until soufflé is puffed and pecans are toasted. Serve immediately. Makes 8 servings.

Nutritional Information:

Serving Size: 1/8 of total recipe  

• Calories = 203
• Total Fat = 5 g
• Saturated Fat = 1
• Carbohydrate = 35 g
• Protein = 3 g
• Sodium = 202 mg
• Fiber = < 1 g
• Cholesterol = < 1 mg

Dietary Exchange:

• Starch = 2
• Fat = 1

Source: http://www.diabeticcooking.com