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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 NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

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

 

"If life were fair, Dan Quayle would be making a living asking 'Do you want fries with that?"
-John Cleese, Genius

The refrigerator light goes on...

This recipe is so simple you just have to do it. The prep takes all of two minutes. Tossing them into a pan and watching them another two minutes. Great fries to go with that Turkey Burger in thirty minutes total. Easy!

Sweet Potatoes and Yams

Sweet potatoes are not yams. What is marketed in the U.S. as a sweet potato is usually a potato with a pale skin and creamy yellow flesh. These are closely related to russet potatoes and are drier and not very sweet.

What is usually sold as a yam in the U.S. is actually the darker skinned sweet potato. The thick orange skin is tough and fibrous and the flesh is moist and also has a rich orange color.

1 cup yams: 177 calories; 0g fat; 0mg cholesterol; 13mg sodium; 42g carbohydrate; 6g fiber; 1g sugars; 2g protein; 4% RDA Vitamin A; 43% RDA Vitamin C; 3% RDA Calcium; 4% RDA Iron; 4mcg Vitamin K


 

Thick Cut Yam Fries



Servings = 2 | Serving size =about 1 1/2 cups fries

Cooking Time = 30 Minutes

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

This recipe does not make very good leftovers.

2 small yams (about 5 ounces each)
1/4 tsp salt
fresh ground black pepper
1/8 tsp dried thyme leaves
spray olive oil

Place a large skillet in the oven and set the preheat to 325F.

Scrub the yams well and then cut into wedges. Its easiest to cut them in half lengthwise and then quarters and then eighths.

When the oven is hot spray the pan lightly with oil. Add the yam wedges and sprinkle the salt, pepper and thyme over the top. Spray lightly with olive oil.

Return the pan to the oven and cook for about 25 minutes, tossing frequently.

Serve hot.

Nutrition Facts

Serving size = about 1 1/2 cups fries

Servings = 2

.

Amount Per Serving

Calories 185 Calories from Fat 22
  % Daily Value
Total Fat 2g 4%
    Saturated Fat 0g 2%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 303mg 13%
Total Carbohydrates 39g 13%
    Dietary Fiber 6g 23%
    Sugars 1g  
Protein 2g  
Vitamin A 4% Vitamin C 40%
Calcium 3% Iron 5%
Vitamin K 6 mcg Potassium 1143 mg
Magnesium 30 mg