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Special Diet Information

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

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

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

 

"Life itself is the proper binge."
-Julia Child

The refrigerator light goes on...

Mashed yams make a delicious alternative to potatoes. They have much the same texture but so much more character. Dishes like this will make your main course really special. And they just so happen to be great for you.

Buttermilk : Make Your Own

If you are caught without any buttermilk you can make it easily by using 1 cup of skim milk and a tablespoon of any acid. Using white vinegar or lemon juice will work and these add more tartness. Using a tablespoon of cream of tartar will work as well and this will not be quite as acidic.


 

Mashed Yams with Sage



Servings = 2 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe makes good leftovers and will keep well in the refrigerator for about 48 hours. Reheat gently.

1 cup water
8 ounces yams (cubed)
1 tsp extra virgin olive oil
1 small shallot (minced)
1 tsp rubbed sage
1/8 tsp salt
fresh ground black pepper (to taste)
2 tsp unsalted butter
1 Tbsp reduced-fat sour cream
1 Tbsp 2% milk

Place the water in a sauce pan fitted with a steamer basket over high heat.

Add the cubed yams to the steamer basket and steam until they break slightly with a fork - about 10-15 minutes.

While the potatoes are cooking, place the olive oil in a small skillet over medium heat. Add the shallots and cook for about 3 minutes until slightly soft.

Add the sage and cook for another 1 minute, stirring frequently.

Place the cooked potatoes together with the shallot and rosemary mixture in a bowl.

Add the salt, pepper, butter, sour cream and milk and mash with a fork until they are the desired consistency. Do not overmash or they will become pasty.

The mashed yams can be reheated gently in a microwave.

Nutrition Facts

Serving size = about 1 cup

Servings = 2

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Amount Per Serving

Calories 210 Calories from Fat 59
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 2g 12%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 11mg 3%
Sodium 169mg 6%
Total Carbohydrates 35g 14%
    Dietary Fiber 5g 17%
    Sugars 1g  
Protein 3g  
Vitamin A 11% Vitamin C 34%
Calcium 3% Iron 7%
Vitamin K 10 mcg Potassium 1020 mg
Magnesium 32 mg