Side Items

Yams is for Side Dish.

Yams takes 10 minutes to prepare.

Yams takes 10 minutes to cook.

Yams makes 4 servings.

The ingredients for Yams are:

2 cups (1 lb) yams, cut in 5-6 pieces each
1/4 c water
dash of salt
2 Tbs cinnamon (ground)
2 Tbs cayenne pepper (ground)
1/2 c coarse chopped walnuts
1 Tbs brown sugar

Here is how you make Yams:

makes 4 1/2-cup servingsPlace 2c. cubed Yams (about 1 lb) in microwave proof bowl, add 1/4c water, cover and cook about 5 minutes until easy to mash. Remove from oven, drain any liquid. Add 2 tbs Cinnamon and 2 tbs Cayenne pepper and dash of salt, stir together with fork, slightly mash. Stir in walnut chunks, you can chop them by hand. Keeping them large gives the yams a nice crunch. Sprinkle brown sugar on top of the yams and place in microwave just before serving about 1 minute to melt the brown sugar. I vary this recipe for non-dieters by adding little dabs of butter along with the sprinkled brown sugar. Also you may want to go lightly with the spice, and taste test along the way until you like the flavor. The more spice the better for your health. Also I add 1/4 c instant milk powder- great for extra calcium and gives it a little creamier flavorNumber of Servings: 4Recipe submitted by SparkPeople user BAGNAY.

The nutritional information for Yams is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 209.2

• Total Fat: 10.7 g
• Cholesterol: 0.0 mg
• Sodium: 48.1 mg
• Total Carbs: 29.6 g
• Dietary Fiber: 6.2 g
• Protein: 3.8 g

The dietary needs meet for Yams is Low Fat