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Low Salt Yam Recipe
This Yam Recipe is absolutely the most delicious yam recipe we have ever had the pleasure of tasting. | Yams and Sweet Potatoes are completely interchangeable, as they cook up the same. They are however,from two very different plant species.
Yams are really a rhizome, like ginger and are part of the lily family. Yams are more elongated, skinnier than a sweet potato.
Sweet potatoes are part of the morning glory family. They are plumper, and rounder than a yam. A sweet potato, like it's name indicates, is slightly sweeter in taste than a yam. A yam will be slightly firmer. |
Either way, this delicious yam recipe is just as tasty if you use yams or sweet potatoes. The preparation and the cook time will be identical.
Use a microplane to zest your orange peel. A microplane wil grate a fine zest without getting into the bitter white underside of the peel. They are readily available at cooking shops, and I have even seen them at Cost Plus stores here in California.
Low Salt Yams | Low Salt Yam Casserole | | | | | | 4 | | yams | | | 3/4 cup | | milk | | | 1/2 cup | | orange juice | | | 1 Tbs | | orange zest | | | 1/2 tsp | | nutmeg | | | 3 | | eggs, well beaten | | | | | | | 1 | Pre-Heat your oven to 350º | | 2 | Peel and dice the yams. Place into a saucepan with enough water to cover, and cook for 15 minutes, until just tender. | | 3 | Remove the yams from the pan and mash. | | 4 | Combine the yams with the remaining ingredients and pour into a casserole dish that has been sprayed with non-stick spray. | | 5 | Bake uncovered for 45 minutes. | | | | | Servings: 8 | | | | Nutrition Facts | | Serving size: 1 serving | | Percent daily values based on a 2000 calorie diet. | | Nutrition information calculated from recipe ingredients. | | The following ingredients were not linked to the ingredient database and were not included in the nutrition information: | | | orange zest | | | | | | | | | Amount Per Serving | | | | | Calories | | 72.35 | | | Calories From Fat (34%) | | 24.27 | | | | | % Daily Value | | Total Fat 2.70g | | 4% | | | Saturated Fat 1.00g | | 5% | | | Cholesterol 93.83mg | | 31% | | | Sodium 40.38mg | | 2% | | | Potassium 183.57mg | | 5% | | | Carbohydrates 8.08g | | 3% | | | Dietary Fiber 0.17g | | 1% | | | Sugar 8.00g | | | | | Sugar Alcohols 0.00g | | | | | Net Carbohydrates 7.91g | | | | | Protein 3.92g | | 8% | | | | | |
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