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Healthy Candied Yams Recipe

Ingredients:

3 (1 1/2 cups) medium yams
1/4 cup brown sugar, packed
1 teaspoon flour, sifted
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon orange peel
1 teaspoon soft tub margarine
1/2 cup orange juice


Directions:

1. Cut yams in half and boil until tender but firm (about 20 minutes). When cool enough to handle, peel and slice into 1/4-inch thickness.

2. Combine sugar, flour, salt, cinnamon, nutmeg, and grated orange peel.

3. Place half of sliced yams in medium-size casserole dish. Sprinkle with spiced sugar mixture.

4. Dot with half the amount of margarine.

5. Add second layer of yams, using the rest of the ingredients in the same order as above. Add orange juice.

6. Bake uncovered for 20 minutes in oven that was preheated to 350 degrees F.


Yield: 6 servings
Serving size: 1/4 cup

Each serving provides:

Calories: 110
Total fat: less than 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 115 mg
Total fiber: 2 g
Protein: 1 g
Carbohydrates: 25 g
Potassium: 344 mg

 

 




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