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Prep Time:30 minsAdditional Time:30 minsTotal Time:1 hrServings:6Yield:6 servingsJump to Nutrition Facts
Prep Time:30 minsAdditional Time:30 minsTotal Time:1 hrServings:6Yield:6 servings
Prep Time:30 mins
Prep Time:
30 mins
Additional Time:30 mins
Additional Time:
Total Time:1 hr
Total Time:
1 hr
Servings:6
Servings:
6
Yield:6 servings
Yield:
6 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsNonstick cooking spray10sliceslower sodium, less fat bacon2cupschopped cooking apples½cupchopped onion1(10 ounce)sweet potato, peeled and cut into 1/4-inch pieces2teaspoonssnipped fresh thymeor1/2teaspoondried thyme, crushed¼teaspoonblack pepper1 ½cupsrefrigerated or frozen egg product, thawed, or6eggs, lightly beaten¾cupfat-free milk¾cupshredded reduced-fat cheddar cheese(3ounces)
Cook Mode(Keep screen awake)
Ingredients
Nonstick cooking spray
10sliceslower sodium, less fat bacon
2cupschopped cooking apples
½cupchopped onion
1(10 ounce)sweet potato, peeled and cut into 1/4-inch pieces
2teaspoonssnipped fresh thymeor1/2teaspoondried thyme, crushed
¼teaspoonblack pepper
1 ½cupsrefrigerated or frozen egg product, thawed, or6eggs, lightly beaten
¾cupfat-free milk
¾cupshredded reduced-fat cheddar cheese(3ounces)
Directions
Preheat oven to 350ºF. Coat a 12-cup muffin tin with cooking spray. Cut 4 of the bacon slices crosswise into thirds; chop the remaining bacon.
In a large skillet, cook large bacon pieces over medium until crisp. Drain bacon on paper towels; discard drippings. Add chopped bacon, apples and onion to skillet. Cook over medium for 5 minutes, stirring occasionally. Add sweet potato; cook 10 minutes or just until potato is tender, stirring frequently. Stir in thyme and pepper.
Divide potato mixture among the prepared muffin cups. In a medium bowl, combine egg and milk; pour over potato mixture (cups will be full). Top with cheese.
Bake 25 minutes or until puffed and a knife comes out clean. Let cool in the pan for 5 minutes. Remove from cups. Top with large bacon pieces. Serve warm.
Equipment
12-cup muffin tin, large skillet
Frequently Asked QuestionsDespite their name, sweet potatoes are a low-glycemic food and loaded with vitamins, minerals and fiber, so they won’t spike yourblood sugar. One medium sweet potato provides almost 300% of your day’s worth of vitamin A. This is great for healthy vision and supporting your immune system.Apples are a hydrating fruitsince they are about 85% water. With the skin on, apples are also rich in fiber and antioxidants and rank low on the glycemic index. Regularly eating apples can help protect your heart and brain, and may lower your risk of cancer and type 2 diabetes.While eggs—especially the yolk—often get a bad rapfor their cholesterol content, we now know that dietary cholesterol—the cholesterol in the foods we eat—has minimal impact on our blood cholesterol levels.Eggs are a nutritious complete protein source, which means they contain all nine essential amino acids that your body cannot make itself. They’re also a good source of vitamin B12, necessary for nerve function and to produce DNA and red blood cells. And just one egg provides 30% of your daily choline needs, a nutrient necessary for healthy nerves, muscle control, mood and memory. The fat and protein in eggs help to keep blood sugar steady, avoiding a spike and impending crash, and keep you full and satisfied.Yes, this recipe is gluten-free since it contains no ingredients with gluten.We recommend using any variety of cooking apples. Try Honeycrisp apples for their sweet, tart flavor and crisp texture, which hold their shape when cooked. Other varieties of apples, such as Golden Delicious, Granny Smith or Jonagold, are also good for cooking.We peel the sweet potato for this recipe but feel free to keep the skin on if you prefer the mini casseroles to have more texture.Sweet potato skins are edible, and you’ll also save time on prep.Yes, you can make the mini casseroles ahead! Refrigerate them in an airtight container for up to three days or freeze for up to one month. To reheat in the microwave, wrap in a paper towel and microwave on High for 30 to 60 seconds until warmed through. For a crisper texture, broil 8 inches from your oven’s heat source until crispy and lightly golden brown, about 3 minutes.
Frequently Asked Questions
Despite their name, sweet potatoes are a low-glycemic food and loaded with vitamins, minerals and fiber, so they won’t spike yourblood sugar. One medium sweet potato provides almost 300% of your day’s worth of vitamin A. This is great for healthy vision and supporting your immune system.Apples are a hydrating fruitsince they are about 85% water. With the skin on, apples are also rich in fiber and antioxidants and rank low on the glycemic index. Regularly eating apples can help protect your heart and brain, and may lower your risk of cancer and type 2 diabetes.
Despite their name, sweet potatoes are a low-glycemic food and loaded with vitamins, minerals and fiber, so they won’t spike yourblood sugar. One medium sweet potato provides almost 300% of your day’s worth of vitamin A. This is great for healthy vision and supporting your immune system.
Apples are a hydrating fruitsince they are about 85% water. With the skin on, apples are also rich in fiber and antioxidants and rank low on the glycemic index. Regularly eating apples can help protect your heart and brain, and may lower your risk of cancer and type 2 diabetes.
While eggs—especially the yolk—often get a bad rapfor their cholesterol content, we now know that dietary cholesterol—the cholesterol in the foods we eat—has minimal impact on our blood cholesterol levels.Eggs are a nutritious complete protein source, which means they contain all nine essential amino acids that your body cannot make itself. They’re also a good source of vitamin B12, necessary for nerve function and to produce DNA and red blood cells. And just one egg provides 30% of your daily choline needs, a nutrient necessary for healthy nerves, muscle control, mood and memory. The fat and protein in eggs help to keep blood sugar steady, avoiding a spike and impending crash, and keep you full and satisfied.
Yes, this recipe is gluten-free since it contains no ingredients with gluten.
We recommend using any variety of cooking apples. Try Honeycrisp apples for their sweet, tart flavor and crisp texture, which hold their shape when cooked. Other varieties of apples, such as Golden Delicious, Granny Smith or Jonagold, are also good for cooking.
We peel the sweet potato for this recipe but feel free to keep the skin on if you prefer the mini casseroles to have more texture.Sweet potato skins are edible, and you’ll also save time on prep.
Yes, you can make the mini casseroles ahead! Refrigerate them in an airtight container for up to three days or freeze for up to one month. To reheat in the microwave, wrap in a paper towel and microwave on High for 30 to 60 seconds until warmed through. For a crisper texture, broil 8 inches from your oven’s heat source until crispy and lightly golden brown, about 3 minutes.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)198Calories6gFat22gCarbs15gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
