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Blackened Catfish with Easy Tartar Sauce and Rice
Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Spirited Sweet Potato Casserole
Yield: Makes 8 servings
Sweet potatoes were introduced to the South by Africans and have become synonymous with "Southern cooking." High in vitamins C and A, sweet potatoes are available year-round.
Ingredients:
2-1/2
pounds sweet potatoes
2
tablespoons margarine
1/3
cup low-fat (1%) or fat-free (skim) milk
1/4
cup packed brown sugar
2
tablespoons bourbon or apple juice
1
teaspoon ground cinnamon
1
teaspoon vanilla
2
egg whites
1/2
teaspoon salt
1/3
cup chopped pecans
3
whole pecans (optional)
Preparation:
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.
Nutritional Information:
| Serving Size: 1/8 of total recipe | |
| Sodium | 202 mg |
| Protein | 3 g |
| Fiber | <1 g |
| Carbohydrate | 35 g |
| Cholesterol | <1 mg |
| Saturated Fat | 1 g |
| Total Fat | 5 g |
| Calories from Fat | 21 % |
| Calories | 203 |
Dietary Exchange:
| Fat | 1 |
| Starch | 2 |
This recipe appears in:
Southern
