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
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten.
"Life itself is the proper binge."
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.
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.
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.
|8 ounces||yams (cubed)|
|1 tsp||extra virgin olive oil|
|1 small||shallot (minced)|
|1 tsp||rubbed sage|
|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.
Serving size = about 1 cup
Servings = 2
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|
|Total Carbohydrates 35g||14%|
|Dietary Fiber 5g||17%|
|Vitamin A 11%||Vitamin C 34%|
|Calcium 3%||Iron 7%|
|Vitamin K 10 mcg||Potassium 1020 mg|
|Magnesium 32 mg|