This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
This recipe is safe for those who are sensitive to gluten.
"Every cloud has its silver lining but it is sometimes a little difficult to get it to the mint."
-Don Marquis, Writer
I love plain mashed yams, but the hint of peppermint makes these sweet and savory and a bit spicy.
There are three types of sour cream on the market now.
The regular version has 5 grams of fat per 2 tablespoons. Of this 3.5 grams are saturated. There are 60 total calories with 50 of them coming from fat.
Reduced or lowered fat sour cream has only 3.5 grams of fat in 2 tablespoons (2.5 saturated). Each serving is 45 calories.
The fat free or non-fat sour cream is just that. Most of the calories are from carbohydrates.
The regular and reduced fat can be used in cooking but even at moderate temperatures the fat free sour cream separates easily. When adding it to hot sauces or soups, cool them first and then add the sour cream, reheating gently.
Sour cream has an insignificant amount of Vitamin K.
2 Tbsp. sour cream = 60 calories, 5g fat, 3.5g sat fat, <1g mono fat, 1g protein, 1g carbohydrates, 15mg sodium, 20mg cholesterol
2 Tbsp. reduced fat sour cream = 45 calories, 3.5g fat, 2.5g sat fat, <1g mono fat, 1g protein, 2g carbohydrates, 20mg sodium, 15mg cholesterol
2 Tbsp. non-fat sour cream = 35 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 6g carbohydrates, 25mg sodium, 5mg cholesterol
Servings = 2 | Serving size =about 1 1/2 cups
Cooking Time = 50 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7.
This recipe can be divisible by 2.
This recipe does not make very good leftovers.
|6 large||fresh mint leaves (minced)|
|1 tsp||unsalted butter|
|2 Tbsp||reduced fat sour cream|
|1 tsp||maple syrup|
|fresh ground black pepper (to taste)|
Preheat the oven to 325°F.
Place the yams in the oven and roast for about 40 minutes.
Remove the yams and place in a bowl with the salt, mint, butter, sour cream, maple syrup and pepper.
Using a fork, mash the yams until smooth and blended with the other ingredients.
Serving size = about 1 1/2 cups
Servings = 2
Amount Per Serving
|Calories 231||Calories from Fat 35|
|% Daily Value|
|Total Fat 4g||6%|
|Saturated Fat 2g||12%|
|Monounsaturated Fat 0g|
|Trans Fat 0g|
|Total Carbohydrates 47g||16%|
|Dietary Fiber 6g||23%|
|Vitamin A 8%||Vitamin C 40%|
|Calcium 6%||Iron 5%|
|Vitamin K 3 mcg||Potassium 1196 mg|
|Magnesium 31 mg|