Sweet potato casserole

Sweet Potato Casserole:
Active prep time: 30 minutes
Cook time: 2 hours 10 minutes
Serves: 16

Sweet potato filling:

• 5 sweet potatoes
• 1/4 C vegetable oil
• 1/4 C white granulated sugar
• 2 eggs
• 1/2 t salt
• 4 T unsalted butter, softened
• 1 t vanilla extract

Pecan topping:

• 1 1/2 C brown sugar
• 1/2 C flour
• 3/8 t baking powder
• 1/4 t salt
• 1 1/2 C chopped pecans
• 3/4 C butter, melted

For the sweet potato filling: Preheat oven to 350º. Pierce sweet potatoes with a fork, brush with vegetable oil and wrap in foil. Bake for 1 1/2 hours, until soft. Remove sweet potatoes from oven and allow them to cool. Peel sweet potatoes and combine with sugar, eggs, salt, butter and vanilla in a large mixing bowl. Beat with a mixer at medium speed until smooth. Transfer sweet potato mixture into a 9x13 pan. 

For the pecan topping: Combine the brown sugar, flour, baking powder, salt, pecans and butter and stir. Spread over the top of sweet potato mixture. 

Bake casserole at 350º for 40 minutes. Casserole should be bubbling. 

Nutrition Facts

Serving Size 92 g

Amount Per Serving

Calories  333 Calories from Fat  206

% Daily Value*

Total Fat  22.9g 35%

Saturated Fat  8.8g 44%

Cholesterol  51mg 17%

Sodium  205mg 9%

Total Carbohydrates  31.4g 10%

Dietary Fiber  2.6g 10%

Sugars  17.0g

Protein  2.7g

Vitamin A 9% • Vitamin C 11% Calcium 4% • Iron 5%

Nutrition Grade D

* Based on a 2000 calorie diet

Nutritional Analysis

Bad points

• High in saturated fat
• High in sugar

Cajun Cabbage with Rice

I'll be honest, I was VERY surprised by how GREAT this was! It was so easy, so quick and so delicious. I had a leftover half-head of cabbage and this was the perfect way to use it. I got the recipe from HERE, but I made a few changes, which I'll share below.



Cajun Cabbage with Rice

• 1 Tbsp vegetable oil
• 15 oz can black beans, drained and rinsed
• 1 green bell pepper, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 10 oz can diced tomatoes, undrained
• 4 oz can tomato sauce
• 1/4 C long grain rice, uncooked
• 1 tsp fresh basil
• 1 tsp oregano
• 1/8 tsp ground cayenne pepper
• 1/4 tsp ground black pepper
• 1/2 head cabbage, chopped
• 1/2 cup shredded cheddar cheese

Preheat oven to 350° F.

Heat the oil in a large skillet over medium heat. Brown together the beans, green pepper, onion and garlic until the vegetables have softened, about 8 minutes.

Stir in tomatoes, tomato sauce, rice, salt, basil, oregano and the cayenne and black pepper (adding more pepper to taste, if desired). Spread mixture into an ungreased 9x9-inch baking pan. Stir in cabbage and top with cheese.

Cover and bake in preheated oven for 35-40 minutes, or until the rice is tender.

Nutrition Facts

Serving Size 256 g

Amount Per Serving

Calories  191 Calories from Fat  53

% Daily Value*

Total Fat  5.9g 9%

Saturated Fat  2.5g 13%

Trans Fat  0.0g

Cholesterol  10mg 3%

Sodium  514mg 21%

Total Carbohydrates  29.7g 10%

Dietary Fiber  7.0g 28%

Sugars  6.6g

Protein  8.8g

Vitamin A 22% • Vitamin C 90% Calcium 15% • Iron 16%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in cholesterol
• High in dietary fiber
• High in vitamin A
• Very high in vitamin C

Bad points

• High in sodium