Swimming-related nutrition

Seeing how Thanksgiving is rapidly approaching, here is the best sweet potato recipe ever. And it can be made in advance; I have made it through Step 4, then refrigerated it and baked it the next day. I have never added the optional ground red pepper. And I sometimes microwave the sweet potatoes (like a baked potato) instead of boiling them, then scoop out the insides after they cool. ================================= Streuseled Sweet Potato Casserole from COOKING LIGHT magazine Add 1/8 teaspoon ground red pepper if you want to add a bit of heat to this sweet dish. INGREDIENTS: 14 cups (1-inch) cubed peeled sweet potato (about 5 pounds) 1/2 cup half-and-half 1/2 cup maple syrup 1 teaspoon vanilla extract 3/4 teaspoon salt 1 large egg, lightly beaten Cooking spray 1/2 cup all-purpose flour 1/2 cup packed brown sugar 1/4 cup chilled butter, cut into small pieces 1/2 cup chopped pecans INSTRUCTIONS: 1. Preheat oven to 375 degrees. 2. Place potato in a Dutch oven, and cover with water. Bring to a boil. Reduce heat; simmer 12 minutes or until tender. Drain. 3. Combine the half-and-half and next 4 ingredients (half-and-half through egg) in a large bowl, stirring with a whisk. Add potato to egg mixture; beat with a mixer at medium speed until smooth. Spoon potato mixture into a 13 x 9-inch baking dish coated with cooking spray. 4. Combine flour and sugar in a food processor; pulse to combine. Add chilled butter; pulse until mixture resembles coarse meal. Stir in pecans; sprinkle over potato mixture. 5. Cover and bake at 375 degrees for 15 minutes. Uncover and bake an additional 25 minutes or until the topping is browned and the potatoes are thoroughly heated. NUTRITIONAL INFO: CALORIES 250 (23% from fat); FAT 6.3g (sat 2.4g, mono 2.5g, poly 1g); PROTEIN 3.3g; CARB 46.1g; FIBER 2.7g; CHOL 22mg; IRON 1.2mg; SODIUM 149mg; CALC 49mg YIELD: 18 servings (serving size: about 1/2 cup)

Seeing how Thanksgiving is rapidly approaching, here is the best sweet potato recipe ever. And it can be made in advance; I have made it through Step 4, then refrigerated it and baked it the next day. I have never added the optional ground red pepper. And I sometimes microwave the sweet potatoes (like a baked potato) instead of boiling them, then scoop out the insides after they cool. ================================= Streuseled Sweet Potato Casserole from COOKING LIGHT magazine Add 1/8 teaspoon ground red pepper if you want to add a bit of heat to this sweet dish. INGREDIENTS: 14 cups (1-inch) cubed peeled sweet potato (about 5 pounds) 1/2 cup half-and-half 1/2 cup maple syrup 1 teaspoon vanilla extract 3/4 teaspoon salt 1 large egg, lightly beaten Cooking spray 1/2 cup all-purpose flour 1/2 cup packed brown sugar 1/4 cup chilled butter, cut into small pieces 1/2 cup chopped pecans INSTRUCTIONS: 1. Preheat oven to 375 degrees. 2. Place potato in a Dutch oven, and cover with water. Bring to a boil. Reduce heat; simmer 12 minutes or until tender. Drain. 3. Combine the half-and-half and next 4 ingredients (half-and-half through egg) in a large bowl, stirring with a whisk. Add potato to egg mixture; beat with a mixer at medium speed until smooth. Spoon potato mixture into a 13 x 9-inch baking dish coated with cooking spray. 4. Combine flour and sugar in a food processor; pulse to combine. Add chilled butter; pulse until mixture resembles coarse meal. Stir in pecans; sprinkle over potato mixture. 5. Cover and bake at 375 degrees for 15 minutes. Uncover and bake an additional 25 minutes or until the topping is browned and the potatoes are thoroughly heated. NUTRITIONAL INFO: CALORIES 250 (23% from fat); FAT 6.3g (sat 2.4g, mono 2.5g, poly 1g); PROTEIN 3.3g; CARB 46.1g; FIBER 2.7g; CHOL 22mg; IRON 1.2mg; SODIUM 149mg; CALC 49mg YIELD: 18 servings (serving size: about 1/2 cup)