FOOD AND NUTRITION
Savory Sweet Potato Casserole Recipe
Get real cozy with this fall flavored, layered dish—with collard greens, parsnips and sweet potatoes.
Comfort food doesn’t have to be unhealthy. This much-loved cuisine is back on the menu for the health-conscious with some easy recipes you can enjoy at home. Chef Kim Mills appreciates comfort food and accepted the challenge to find a way to make it more MG-friendly.
“While the traditional ways of preparing comfort food aren’t ideal for people living with MG, this casserole combines favorites like collard greens, sweet potatoes and parsnips into one really tasty—and healthy—baked dish,” Chef Kim said.
Made primarily with seasonal veggies, this Savory Sweet Potato Casserole is an easy way to get healthy ingredients and low-calorie foods into your diet. To make preparing it a little easier, you may want to use an electric masher or mixer to mash the parsnips and sweet potatoes. Or consider inviting friends and family to help you cook. Check out the recipe below.
- 2 pounds parsnips
- 1 pound sweet potatoes or yams
- 1 ½ pounds collard greens
- 1 cup nonfat Greek yogurt
- 2 cups low-sodium chicken broth
- 2 tbsp butter
- Pinch of nutmeg
- Salt, to taste
- Pepper, to taste
- Preferred oil or butter, as needed
- 1 cup chopped onion
- 2 chopped garlic cloves
- 2 tbsp tomato paste
- 1 ½ pounds ground turkey (ground beef, chicken or lamb will also work)
- Oregano, to taste
- Garlic powder, to taste
- Thyme, to taste
- Red pepper flakes
Savory Sweet Potato Casserole
- Peel and cut parsnips and sweet potatoes into ½-inch to 1-inch slices. Place in a large pot and cover with cold water. Add a pinch of salt. Bring to a boil and simmer until the veggies pierce easily with a fork. Drain. While still warm, add Greek yogurt, 1 cup low-sodium chicken broth and 1 tablespoon butter. Mash until combined and the mixture is still chunky. Season with a pinch of nutmeg and salt and pepper to taste.
- While the parsnips and sweet potatoes are cooking, drizzle oil in a skillet over medium heat. Add chopped onions and 1 chopped garlic clove. When onions are translucent, add 2 tablespoons of tomato paste. Cook briefly. Then, add ground meat and season with oregano, garlic powder and thyme to taste. Mix well. Add 1 cup low-sodium chicken broth and cook until simmering.
- Heat oil in a large sauté pan over high heat. Add chopped collard greens and 1 chopped garlic clove. Season with red pepper flakes, salt and pepper to taste. Reduce heat to medium. Add enough water to cover and steam the greens until tender, about 10 minutes.
- Preheat oven to 400°F.
- In a greased 13-by-9-inch baking dish, place a thin layer of mashed potatoes. Spoon the meat evenly over the potato mixture, and top with sautéed collard greens. Add the remaining mashed potatoes, beginning with edges of the pan to create a seal to prevent the casserole from bubbling up. Cover tightly and bake for about 20 minutes. Increase the oven’s temperature to 450°F, and bake for 5 additional minutes or until brown.
Yield: 4-6 servings
Please consult your healthcare team for which recipes are best for your dietary needs, whether any modifications would be appropriate, and consider any allergies or dietary restrictions before making these recipes.