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Roasted Yams with Rosemary - Low Sodium Version
Servings = 4 | Serving size =about one cup
This recipe can be multiplied by 3.
This recipe is as good cold as it is hot (maybe better) and will keep in the refrigerator for about 48 hours.
Not on a low-sodium diet? Here's the standard Roasted Yams with Rosemary.
| 1 small | white onion (diced) |
| 1 tsp | olive oil |
| 1 1/2 lbs | yams (peeled and cut into 1/2 inch cubes) |
| 1/8 tsp | salt |
| fresh ground black pepper | |
| 1 Tbsp | fresh rosemary (or 1 tsp. dried) |
| 2 tsp | olive oil |
Place a large skillet in the oven and preheat the oven to 375°F.
When the oven is hot add the teaspoon of olive oil to the pan with the onions. Stir well and return the pan to the oven. Stir the onions about every 5 minutes.
After 10 minutes add the yams and stir well. Increase the temperature of the oven to 375°F. Stir the yams every 5 - 7 minutes. It will take about 40 minutes for them cook. They are done when the yams are tender but not mushy.
About 10 minutes before the yams are done (when they have begun to soften) add the rosemary.
Remove from the oven and place in a large bowl. Stir in the 1 tablespoon olive oil and serve (or chill).
Nutrition Facts
Serving size: 1 cup | Servings 4
Calories 246 | Calories from Fat 33
Amount Per Serving (% Daily Value)
Total Fat 4g (6%) | Saturated Fat 1g (3%)
Monounsaturated Fat 2.5g | Trans Fat 0g
Cholesterol 0 mg (0 %) | Sodium 86 mg (3 %)
Total Carbohydrates 51g (17%) | Sugars 2g
Dietary Fiber 8g (30%) | Protein 3g
Vitamin A 5% | Vitamin C 52 % | Calcium 4% | Iron 6%
Vitamin K 7 mcg | Potassium 1444 mg | Magnesium 40 mg
"I think therefore I yam."
-Scott Adams (as Ratbert), Cartoonist
The refrigerator light goes on...
I must admit that I never liked sweet potatoes or yams growing up. It is only recently that I have begun to eat them. Not just because they are good for me either (with tons of fiber and Vitamin C). Maybe it’s because I have had them in a lot of ways other than sweet potato casserole in the last few years. Maybe it’s because I decided to try everything that comes my way even if “I didn’t like it.”
This recipe is so quick and simple. The roasted yams are great hot but the dish was designed to be taken on picnics or for that late summer meal when you want something that’s cool but with substance.
