Making sweet potato souffle healthier

When my editors first asked me to make over a holiday favorite from The Washington Post's Recipe Finder archives, I hesitated. Some classic recipes shouldn't be tinkered with, and if you have a helping of a rich dish just once a year, I say: big deal. It is not going to make or break your health.

But I ultimately decided to remake the old-fashioned sweet potato souffle because I knew it could be just as delicious made healthier.

A stunning sweet potato casserole is a must-have, but all the sugar and butter are not.

Sweet Potato Casserole (a Makeover)

3 cups cooked, peeled mashed sweet potatoes

1/4 cup pure maple syrup

3 large eggs

1/2 cup low-fat milk (1 percent)

4 tablespoons (1/2 stick) unsalted butter, at room temperature

1 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1/4 teaspoon plus one pinch salt

1 cup chopped pecans

2 tablespoons whole-wheat pastry flour (may substitute all-purpose flour)

3 tablespoons light brown sugar

Preheat the oven to 350 degrees. Grease a 2-quart baking dish, such as an 8-by-8-inch Pyrex, with cooking oil spray.

Combine the mashed sweet potato, maple syrup, eggs, milk, 2 tablespoons of the butter, the vanilla extract, cinnamon and 1/4 teaspoon of the salt in the bowl of a stand mixer fitted with a balloon-whisk attachment or a handheld electric mixer. Beat on medium-high speed for several minutes, until all the ingredients are well combined and the mixture has slightly increased in volume, then transfer to the baking dish, smoothing the mixture evenly.

Combine the remaining 2 tablespoons of butter, the pecans, whole-wheat pastry flour, light brown sugar and the remaining pinch of salt in a medium bowl; use your clean fingers or a fork to evenly incorporate and coat the pecans. Sprinkle over the top of the sweet potatoes in the dish.

Bake for 35 to 40 minutes, until fragrant and lightly caramelized on top. Let cool for about 10 minutes before serving.

8 servings

MAKE AHEAD: The casserole can be baked, cooled and refrigerated a day in advance. Reheat, covered with aluminum foil, at 250 degrees for 20 minutes just before serving.

Nutrition | Per serving: 320 calories, 6 g protein, 37 g carbohydrates, 18 g fat, 5 g saturated fat, 85 mg cholesterol, 180 mg sodium, 5 g dietary fiber, 20 g sugar

- Ellie Krieger.