Directions:
- 1. Preheat the oven to 350 degrees F. Lightly coat a 2-quart baking dish with cooking spray. Put the sweet potatoes in a large pot and cover with salted water by 2-inches. Bring to a boil over medium-high heat. Add the carrots. Cook until both the potatoes and carrots are tender, about 15 minutes. Drain well.
- 2. Transfer the potatoes and carrots to a large bowl and add the sugar, butter, ginger, zest, and cinnamon. Mash until well combined and slightly chunky. Season with salt and pepper. Stir in the egg whites and transfer to the baking dish. Sprinkle with the nuts and bake until well puffed and hot through, about 30 minutes.
- Copyright 2010 Television Food Network, G.P. All rights reserved
- Nutritional analysis per serving
- Calories 197; Total Fat 6g (Sat Fat 2g, Mono Fat 2.5g, Poly Fat 1g) ; Protein 3g; Carb 33g; Fiber 5g; Cholesterol 8mg; Sodium 218mg
- By mixing carrots and sweet potatoes and mashing them together you get a double punch of Vitamin A as well as the natural sweetness from the carrots. From there, just a touch of butter, sugar, orange zest and spice with the crunch of some pecans toasting on top makes this classic casserole updated and healthier.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 232.97 Kcal (975 kJ) | ||
| Calories from fat | 90.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.1g | 16% | |
|---|---|---|---|
| Cholesterol | 7.63mg | 3% | |
| Sodium | 94.33mg | 4% | |
| Potassium | 523.14mg | 11% | |
| Total Carbs | 33.4g | 11% | |
| Sugars | 12.83g | 51% | |
| Dietary Fiber | 5.08g | 20% | |
| Protein | 4.43g | 9% | |
| Vitamin C | 3.9mg | 7% | |
| Vitamin A | 1.4mg | 47% | |
| Iron | 1.5mg | 8% | |
| Calcium | 57.6mg | 6% | |
| Amount Per 100 g | |||
| Calories | 140.79 Kcal (589 kJ) | ||
| Calories from fat | 54.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.11g | 16% | |
|---|---|---|---|
| Cholesterol | 4.61mg | 3% | |
| Sodium | 57.01mg | 4% | |
| Potassium | 316.15mg | 11% | |
| Total Carbs | 20.19g | 11% | |
| Sugars | 7.76g | 51% | |
| Dietary Fiber | 3.07g | 20% | |
| Protein | 2.68g | 9% | |
| Vitamin C | 2.4mg | 7% | |
| Vitamin A | 0.8mg | 47% | |
| Iron | 0.9mg | 8% | |
| Calcium | 34.8mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Sweet Potato & Carrot Puree
Sweet potatoes, peeled & cut into 2-inch pieces and 7 more.. -
Baked Sweet Potato with Apples
Sweet potatoes, peeled,diced and cooked until just tender and 6 more.. -
24k Carrots
Carrots, peeled and sliced or 1 lb baby carrots, whole and 3 more.. -
Ginger Glazed Carrots
Carrots, thinly sliced (about 3 cups), Brown sugar and 2 more.. -
Sweet Potato Pecan Pie with Cinnamon Ice Cream
Frozen unbaked pie shell, Sweet potatoes, mashed and 14 more.. -
Chicory Salad With Quince And Pecans
Water, Cider vinegar, Light brown sugar and 15 more.. -
Peach Crisp III
Quick cooking oats, Honey-sweetened granola and 9 more.. -
Sweet Potato Cups
Sweet potatoes (about 2 3/4 lb.), Navel oranges and 11 more..
Also Try
-
-
-
-
-
-
-
-
-
-
Sweet Potato Casserole by Wlw
Sweet potatoes, cooked and mashed, Unsalted butter, melted and 9 more..
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
