Makes 7 cups (1.75 L)
This recipe is base on
about 2 1/2 pounds (1 kg) of yams as purchased. Yams are good sources of
antioxidants: vitamins C and E and the orange carotenoids that our bodies
convert to vitamin A. This recipe cooks well in a 9 × 13-inch (23 × 33 cm)
glass baking dish. If you use a metal cookie sheet, you'll need to turn the yam
slices over halfway through the cooking time.
Ingredients:
4 medium yams, peeled
1 tablespoon (15 mL) coconut or olive oil
1 teaspoon (5 mL) crushed coriander seeds or 1/2 teaspoon (2 mL) ground
coriander
1/4 teaspoon (1 mL) salt
1 teaspoon (5 mL) minced or grated lemon peel
2 tablespoons (30 mL) freshly squeezed lemon juice
2 serrano chilies, halved, seeded, and minced
Derctions:
Preheat the oven to
350°F (180°C).
Slice the yams into
1/4-inch (5 mm) thick coins. Put them into a medium bowl along with the oil,
coriander seeds, and salt. Toss the yams to coat, then evenly spread them in a
glass baking dish and bake for 25 minutes, checking near the end of the baking
time to avoid scorching. The yams are cooked if they are soft when pierced with
a knife. Return the yams to bowl, along with the lemon peel, lemon juice, and
chilies. Gently toss and serve.
Per cup (250 mL): calories: 186,
protein: 2 g, fat: 2 g, carbohydrate: 40 g (1 g from sugar), dietary fibre: 6
g, calcium: 25 mg, iron: 1 mg, magnesium: 30 mg, phosphorus: 78 mg, potassium:
1162 mg, sodium: 80 mg, zinc: 0.4 mg, thiamin: 0.2 mg, riboflavin: 0 mg,
niacin: 1 mg, vitamin B6: 0.4 mg, folate: 33 mcg, pantothenic acid: 0.4 mg, vitamin B12: 0 mcg, vitamin A: 10 mcg, vitamin C:
30 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.3 g, omega-3 fatty acids: 0.3 g
Percentage of calories from protein 5%,
fat 11%, carbohydrate 84%
 This recipe is base on about 2 1/2 pounds (1 kg) of yams as purchased. Yams are good sources of antioxida…){kind=link}
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