Rosemary and Parmesan Crusted Sweet Potato Bake

By WEEK Producer

Rosemary and Parmesan Crusted Sweet Potato Bake

Source:

Ashley Simper, MS, RD, LDN Community/Outpatient Dietitian OSF Saint Francis Medical Center

Ingredients

½ Tablespoon extra-virgin olive oil

½ medium onion, diced

3 cups mashed sweet potato

½ cup egg substitute

¼ cup fat-free evaporated milk

1 ½ Tablespoons fresh rosemary, chopped

Cooking spray

¼ cup plain whole wheat bread crumbs

3 Tablespoons grated Parmesan

Directions

1.      1.  Preheat oven to 400 degrees Fahrenheit.

2.     2.   Sauté onions in olive oil over medium-high heat until translucent, about 7-10 minutes.  Stir often to prevent burning.

3.     3.   In a medium bowl, combine onions, sweet potato, egg substitute, milk and 1 Tablespoon rosemary and stir well until liquid is absorbed.

4.     4.   Spray 6 ramekins with cooking spray and spoon mixture into each ramekin evenly.

5.     5.   In a small bowl, mix ½ Tablespoon rosemary, bread crumbs and Parmesan.  Sprinkle over sweet potato mixture.

6.      6.  Bake for 30-35 minutes.

 

Nutrition Information

Per 1 ramekin

Calories: 172

Total Fat: 3 g

Saturated Fat:  1 g

Sodium:  301 mg

Total Carbohydrates:  28 g

Dietary Fiber:  3 g

Protein:  6 g