Sweet Potato Casserole

  • Serves: 5; 1/2 cup per serving


You’ll soon be replacing the traditional recipe for this southern holiday favorite with our healthful version.


4 medium sweet potatoes or 2 15-ounce cans sweet potatoes
Vegetable oil spray
1/4 cup fresh orange juice
2 tablespoons chopped walnuts
1/4 teaspoon ground nutmeg
1/4 teaspoon brandy flavoring

Cooking Instructions

If using fresh sweet potatoes, boil them whole in a large pot for 25 to 30 minutes, or until tender. Using tongs or a slotted spoon, transfer the potatoes to a large bowl of cold water. Soak until cool enough to handle. Peel. If using canned potatoes, drain thoroughly.

Meanwhile, preheat the oven to 375°F. Lightly spray a 1-quart casserole dish with vegetable oil spray.

In a large bowl, mash the potatoes.

Stir in the remaining ingredients.

Bake for 25 minutes, or until heated through.

Cook’s Tip: Although sweet potatoes and yams are similar, they come from different plants. Yams are common in Central and South America, but almost all “yams” sold in the United States are really sweet potatoes.

Nutritional Analysis
Per serving
Calories Per Serving
Total Fat
2 g
Polyunsaturated Fat
1.5 g
Monounsaturated Fat
.5 g
36 mg
27 g
3 g
7 g
2 g

Dietary Exchanges

2 starch   

This recipe is reprinted with permission from the American Heart Association Low-Salt Cookbook, Third Edition, Copyright © 2006 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.