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 a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"By the time the first Europeans arrived in the New World, farmers there were harvesting more than a hundred kinds of edible plants - potatoes, tomatoes, sunflowers, eggplants, avocados, sweet potatoes, peanuts, cashews, pineapples, papaya, guava, yams, manioc (or cassava), pumpkins, vanilla, a whole slew of beans and squashes, four types of chili peppers, and chocolate, among rather a lot else—not a bad haul. It has been estimated that 60 percent of all the crops grown in the world today originated in the Americas." -Bill Bryson, At Home: A Short History of Private Life
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 it's because I have had them in a lot of ways other than sweet potato casserole in the last few years. Maybe it's because I decided to try everything that comes my way even if “I didn't like it.”
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 that's cool but with substance.
Roasted Yams with Rosemary - Low Sodium Version
Servings: 4 | Serving size: about one cup
Cooking Time: 30 Minutes
This recipe can easily be multiplied and is as good cold as it is hot (maybe better). It will keep in the refrigerator for about 48 hours.
Ingredients
- 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 to taste
- 1 Tbsp fresh rosemary (or 1 tsp. dried)
- 2 tsp olive oil
Place a large skillet in the oven and preheat the oven to 375°F.
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 375°F. Stir the yams every 5 - 7 minutes. It will take about 40 minutes for them to 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 86mg | 3% |
| 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 | |