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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 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.

 

"To eat well in England you should have breakfast three times a day."
-W. Somerset Maugham, Author

The refrigerator light goes on...

Yams make a great alternative to potatoes. They have pretty much the same texture but so much more character. Dishes like this will make your main course or breakfast shine. And, best of all, they’re really great for you.

Shallots

Shallots are a member of the onion family and have a shape like onions but grow segmented in cloves similar to garlic (but are not as harsh as garlic). They have a thin coppery skin with purple white flesh has a subtle onion flavor.

Two main types of shallots are found in the grocery store. The Jersey shallot is larger and has a sharper onion flavor than the smaller "true" shallot, which has a softer flavor and a slightly grayer skin. As with onions, choose shallots that are firm and round with no dried areas or wrinkling of the skin. If there is a sprout from the tip of the shallot, don't buy it; it's not very fresh.

Shallots keep longer in the refrigerator, but they will flavor other items stored with them, so put them in a plastic bag. They will keep in a cool place for a few weeks and still be fresh. 

1 Tbsp. chopped shallot = 7 calories, 0 fat, 0g sat fat, 0g mono fat, 0g protein, 2g carbohydrates, 1mg sodium, 0mg cholesterol 


 

Yam Home Fries - Low Sodium Version



Servings = 4 | Serving size =about one cup

Cooking Time = 45 Minutes

This recipe can be multiplied by 2.

This recipe does not make very good leftovers.

Not on a low-sodium diet? Here's the standard Yam Home Fries.

2 Tbsp unsalted butter
1 large shallot (diced)
1 lb yams (diced)
1/8 tsp salt
fresh ground black pepper
1/4 tsp dried thyme leaves
1/4 tsp dried oregano leaves

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

When the pan is hot add the spread, shallot and yams. Return the pan to the oven and cook for about ten minutes. Stir the yams and continue to roast in the oven stirring every 8 - 10 minutes. It will take about 30 minutes until the yams begin to soften.

Add the salt pepper, thyme and oregano and stir. Cook for another 5 - 8 minutes until the yams are slightly crispy on the outside and soft on the inside.

Nutrition Facts

Serving size = 1 cup

Servings = 4

.

Amount Per Serving

Calories 163 Calories from Fat 25
  % Daily Value
Total Fat 3g 4%
    Saturated Fat 1g 4%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 76mg 8%
Total Carbohydrates 33g 11%
    Dietary Fiber 5g 19%
    Sugars 1g  
Protein 2g  
Vitamin A 12% Vitamin C 33%
Calcium 2% Iron 4%
Vitamin K 6 mcg Potassium 957 mg
Magnesium 26 mg