The holidays are now upon us! The Thanksgiving and Christmas seasons are heavily focused on family, fun and especially FOOD. It's no wonder a healthy diet often becomes a secondary concern this time of year. But it doesn't have to! Throughout the month of November, I'll be posting healthy (and delicious!) Thanksgiving recipes. Be sure to check in each week to find healthy alternatives to your favorite dishes.
This week's recipe is sweet potatoe soufflè. Sweet potatoes are a popular Thanksgiving food, but you may want to consider adding them to your everyday diet. They are great sources of vitamin A and Vitamin C and good sources of copper, fiber, potassium and iron.
Sweet Potato Soufflè
This recipe serves 10
4 large sweet potatoes
2 tablespoons olive oil
1/2 cup skim milk
1/2 cup dry sherry
1/2 cup brown sugar
1/2 cup frozen orange juice from concentrate
1 teaspoon nutmeg
1 teaspoon cloves
1 teaspoon cinnamon
1 pinch salt
4 large egg whites
2 tablespoons sugar
2 oranges cut in thin slices
1. Preheat oven to 350 degrees F.
2. Cover the sweet potatoes with water and bring to a boil until tender in a large pot.
3. Drain and peel the potatoes. Place in a large mixing bowl and mash well.
4. Add olive oil, milk, sherry, brown sugar, orange juice, nutmeg, cloves, cinnamon, and salt. Beat with a mixer.
5. Spoon mixture into an oiled, ovenproof gratin dish.
6. Bake about 25 minutes until the potatoes are hot.
7. While the soufflè is cooking, start the meringue. In a clean bowl, whip egg whites until almost stiff. Gradually add the sugar and continue to beat until soft peaks form.
8. Top the soufflè with the meringue mix during the last five minutes of cooking.
9. Remove the soufflè when the meringue is lightly browned and garnish with oranges.
Viola! your sweet potato soufflè is ready to serve!
Nutrition Facts (Serving Size: 1/10)
Saturated Fat 0g
For more tips on how to cut fat but save flavor while cooking, check out dietician Lisa Nelson's post here.
Published On: November 05, 2008