I Can't Believe It's Not Sweet Potato Casserole

Gluten Free
Dairy Free
Health score
30%
I Can't Believe It's Not Sweet Potato Casserole
80 min.
8
171kcal

Suggestions

Ingredients

  • cups butternut squash cubed peeled
  • teaspoons cinnamon 
  • cup liquid egg substitute fat-free
  • cups marshmallows miniature
  • 0.5 cup granulated no-calorie sweetener (recommended: Splenda)
  • 0.7 cup pancake syrup sugar-free
  • 0.5 teaspoon salt 
  • 0.7 cup vanilla soy milk light
  • teaspoon vanilla extract 

Equipment

  • food processor
  • oven
  • baking pan
  • potato masher
  • microwave

Directions

  1. Preheat the oven to 350 degrees F.
  2. Fill a large, microwave-safe dish with 1/2 inch of water.
  3. Place squash into the dish and cover. Microwave for about 8 minutes and then drain (the squash should be tender enough to mash, but not overcooked).
  4. With a potato masher, food processor, or fork, mash the squash thoroughly, but do not puree (the squash should be pulpy).
  5. Add soy milk, syrup, sweetener, salt, egg substitute, vanilla extract, and cinnamon.
  6. Mix the ingredients thoroughly, but do not over-stir.
  7. Transfer to an 8-inch by 10-inch baking pan sprayed with nonstick spray.
  8. Bake in the oven until mostly firm, 45 to 50 minutes.
  9. Top with mini marshmallows. Return to the oven until the marshmallows begin to brown, about 5 minutes. Allow to cool before serving!

Nutrition Facts

Calories171kcal
Protein11.32%
Fat2.74%
Carbs85.94%

Properties

Glycemic Index
18.61
Glycemic Load
12.05
Inflammation Score
-10
Nutrition Score
15.802173930666%

Nutrients percent of daily need

Calories:170.68kcal
8.53%
Fat:0.56g
0.87%
Saturated Fat:0.08g
0.49%
Carbohydrates:39.67g
13.22%
Net Carbohydrates:36.52g
13.28%
Sugar:21.49g
23.88%
Cholesterol:0mg
0%
Sodium:230.57mg
10.02%
Alcohol:0.17g
100%
Alcohol %:0.09%
100%
Protein:5.22g
10.45%
Vitamin A:15028.26IU
300.57%
Vitamin C:30.99mg
37.56%
Vitamin E:3mg
20%
Selenium:13.77µg
19.67%
Manganese:0.37mg
18.72%
Potassium:588.48mg
16.81%
Vitamin B6:0.3mg
15.13%
Magnesium:52.71mg
13.18%
Fiber:3.16g
12.63%
Vitamin B1:0.19mg
12.57%
Folate:49.05µg
12.26%
Calcium:122.16mg
12.22%
Vitamin B3:2.39mg
11.94%
Vitamin B2:0.18mg
10.81%
Vitamin B5:1.06mg
10.61%
Iron:1.74mg
9.68%
Copper:0.15mg
7.29%
Phosphorus:69.15mg
6.91%
Vitamin B12:0.31µg
5.24%
Vitamin D:0.72µg
4.77%
Zinc:0.57mg
3.78%
Vitamin K:1.76µg
1.67%