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| Recipe: Sweet Potato and Pumpkin Casserole |
Servings: 12
Preparation Time: 10 min.
Cooking Time: 60 min.
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| Ingredients: |
- 2 cup canned sweet potatoes
- 2 cup canned pumpkin
- 4 egg, beaten
- 1 cup coconut milk
- 3/4 cup sugar
- 1/4 cup rice flour
- 3 Tbs. unsalted butter
- 2 tsp. ground cinnamon
- 3/4 tsp. ground cloves
- 1/4 tsp. salt
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| Cooking Directions: |
Preheat oven to 350° F. In a bowl, thoroughly combine sweet potato and pumpkin. Mix in remaining ingredients; combine until smooth. Transfer to a 9 x 13 inches baking pan. Bake at 350° F for about 60 minutes. Let cool before serving. |
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| Per Serving:
calories 199, fat 9.6g, calories from fat 43%, protein 3.6g, cholesterol 70.1mg, dietary fiber 2.8g
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| Nutrients |
Exchanges |
| Calories |
199 |
Milk Exchanges |
0.0 |
| Protein |
3.6g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
27.0g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
2.8g |
Bread Exchanges |
0.8 |
| Sugar |
19.9g |
Other Carbohydrates/Sugar Exchanges |
0.8 |
| Fat Total |
9.6g |
Lean Meat Exchanges |
0.3 |
| Saturated Fat |
6.8g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
2.1g |
Fat Exchanges |
1.6 |
| Poly-unsaturated Fat |
0.8g |
| % Calories from Fat |
43% |
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| Cholesterol |
70.1mg |
| Sodium |
90.8mg |
| Vitamins |
Minerals |
| Vitamin A |
1000.0IU |
Calcium |
35.2mg |
| Thiamin (B1) |
0.4mg |
Copper |
0.2mg |
| Riboflavin (B2) |
0.5mg |
Iron |
1.7mg |
| Niacin (B3) |
0.9mg |
Magnesium |
29.9mg |
| Vitamin B6 |
0.4mg |
Manganese |
0.8mg |
| Vitamin B12 |
0.2mcg |
Phosphorus |
89.3mg |
| Vitamin C |
11.3mg |
Potassium |
272.6mg |
| Vitamin E |
1.3IU |
Selenium |
6.2mcg |
| Folate |
21.5mcg |
Sodium |
90.8mg |
| Pantothenic Acid |
0.6mg |
Zinc |
0.6mg |
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