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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"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 itís because I have had them in a lot of ways other than sweet potato casserole in the last few years. Maybe itís because I decided to try everything that comes my way even if ďI didnít like it.Ē

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 thatís cool but with substance.

Sweet Potatoes and Yams

Sweet potatoes are not yams. What is marketed in the U.S. as a sweet potato is usually a potato with a pale skin and creamy yellow flesh. These are closely related to russet potatoes and are drier and not very sweet.

What is usually sold as a yam in the U.S. is actually the darker skinned sweet potato. The thick orange skin is tough and fibrous and the flesh is moist and also has a rich orange color.

1 cup yams: 177 calories; 0g fat; 0mg cholesterol; 13mg sodium; 42g carbohydrate; 6g fiber; 1g sugars; 2g protein; 4% RDA Vitamin A; 43% RDA Vitamin C; 3% RDA Calcium; 4% RDA Iron; 4mcg Vitamin K


 

Roasted Yams with Rosemary



Servings = 4 | Serving size =about one cup

Cooking Time = 30 Minutes

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.

1 small white onion (diced)
1 tsp olive oil
1 1/2 lbs yams (peeled and cut into 1/2 inch cubes)
1/4 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 375įF.

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 375įF. 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 2 teaspoons olive oil and serve (or chill).

Nutrition Facts

Serving size = 1 cup

Servings = 4

.

Amount Per Serving

Calories 246 Calories from Fat 33
  % Daily Value
Total Fat 4g 6%
    Saturated Fat 1g 3%
    Monounsaturated Fat 2.5g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 162mg 7%
Total Carbohydrates 51g 17%
    Dietary Fiber 8g 30%
    Sugars 2g  
Protein 3g  
Vitamin A 5% Vitamin C 52%
Calcium 4% Iron 6%
Vitamin K 7 mcg Potassium 1444 mg
Magnesium 40 mg