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Sweet Car-tato Bake

Categories: Casseroles, Kwanzaa
Type: Side Dishes

This no-fuss casserole blends potatoes and carrots into a creamy side dish.

Serves: Serves: 6


  • 8 cups water
  • 12-ounce package frozen crinkle-cut carrot slices
  • 3 medium sweet potatoes, peeled and cubed
  • 1/4 cup egg substitute
  • 2 tablespoons nonfat sour cream
  • 3/4 teaspoon onion powder
  • 1/4 teaspoon pepper
  • 2/3 cup shredded nonfat cheddar cheese

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  1. Pour water into Dutch oven; bring to a boil over high heat.
  2. Add carrots and potatoes to boiling water and cook 8 to 10 minutes until crisp-tender.
  3. Reduce heat to medium-high and cook, covered, until carrots and potatoes are softened.
  4. Drain well; mash carrots and potatoes until smooth. Stir in egg substitute, sour cream, onion powder and pepper; mix well. Stir in cheese and mix until blended.
  5. Transfer to casserole; dish can be covered, frozen and baked later (after complete thawing) or baked in preheated 350F oven 40 to 45 minutes.
  • Beta-carotene-rich sweet potatoes protect DNA in the cell nucleus from cancer-causing compounds.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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