Conagra Science Institute – Nutrition Resources for Health Professionals

Recipe Makeovers

The recipes featured here show the "before" and the tasteful "after" of healthful cooking techniques, ingredient changes and cooking methods. These recipes are part of the makeover conducted in the Conagra Brands test kitchens. Use these recipes to guide client discussions on good-tasting ways to reduce fat, cholesterol, and calories, while preserving the taste and texture of the original recipe.

Orange-Sweet Potato Casserole with Almond Crumble

We updated this delicious holiday classic to create a reduced-calorie, cholesterol-free, and antioxidant-rich version with an irresistible crumb topping.


Orange-Sweet Potato Casserole with Almond Crumble

Compare the nutrition of the original recipe with the smarter recipe.

Nutritional Information:

Calories: 268 Total Fat: 8 g
Saturated Fat: 1 g Sodium: 89 mg
Cholesterol: 0 mg Dietary Fiber: 4 g
Carbs: 43 g Protein: 7 g
Sugars: 20 g Vitamin C 30%
Vitamin A 153% Iron 12%
Calcium 5%  

Hands On: 15 minutes
Total: 35 minutes
Makes: 6 servings (about 1/2 cup each)



PAM® Original No-Stick Cooking Spray
1 can (40 oz) cut sweet potatoes in light syrup, drained
1/2 cup Egg Beaters® Original
2 teaspoons grated orange peel
1/4 cup fresh orange juice
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg


1/4 cup Ultragrain® White Whole Wheat Flour
1/4 cup old-fashioned rolled oats
1/3 cup sliced almonds
3 tablespoons raw cane sugar
3 tablespoons Fleischmann's® Original Spread tub, melted

1. Preheat oven to 400° F. Lightly spray 8x8-inch or 2-quart glass baking dish with cooking spray; set aside.
2. Place sweet potatoes, Egg Beaters, orange peel, orange juice, cinnamon, and nutmeg in large bowl. Mash by hand with potato masher until well blended. Spoon into prepared dish; set aside.
3. Prepare topping: Stir together flour, oats, almonds, sugar, and Fleischmann's spread in small bowl. Sprinkle mixture on top of potatoes.
4. Bake 20 minutes or until topping is lightly browned and potatoes are hot.
Cook's Tips:
Peel or zest is the outermost layer of citrus fruits. If using a cheese grater, be sure to use light pressure and avoid the white pith, which can add bitterness to a recipe. Grate the peel over wax paper, then put the desired amount into a measuring spoon; do not pack.
Additional Recipe Makeovers
How We Do It
How do we make our recipes healthier? It's simple. We reduce fat, cholesterol, and calories, while preserving the taste and texture of the original recipe. Where possible, we add nutritional value with vegetables, fruits, whole grains, and fiber. We've also simplified recipe preparation to make it easier for you and your busy clients to take small steps toward a more healthful diet.