Mashed Yams Recipe

Looking for an easy Mashed Yams recipe? Learn how to make Mashed Yams using healthy ingredients.


Submitted by nolesbaseballfan

Makes 4 servings



Serving size =about one cup Cooking Time = 30 Minutes This recipe can be multiplied by 2, 3. This recipe makes good leftovers and will keep well in the refrigerator for about 48 hours. Reheat gently.

Recipe Ingredients for Mashed Yams

1 quart water
1 lb yams
1 tsp extra virgin olive oil
2 ounce shallot
1/4 tsp dried rosemary
1/4 tsp salt
1 fresh ground black pepper
2 tbsp Promise Buttery Spread Light
1/4 cup 1% lowfat buttermilk
2 tbsp 2% milk

Recipe Directions for Mashed Yams

  1. Place the water in a large stock pot fitted with a steamer basket over high heat.

  2. Add the cubed yams to the steamer basket and steam until they break slightly with a fork.

  3. While the yams are cooking, place the olive oil in a small skillet over medium heat. Add the shallots and rosemary and cook gently until the shallots are softened.

  4. Place the cooked yams together with the shallot and rosemary mixture in a bowl. Add the salt, pepper, spread and buttermilk and mash with a fork until smooth. Add the 2% milk slowly as the yams are mashed smooth.

  5. The mashed yams can be reheated gently in a microwave.

Categories

Vegetables, Side Dish

Nutrition Facts
Serving Size 395.9g
Amount Per Serving
Calories
185
Calories from Fat
37
% Daily Value*
Total Fat
4.1g
6%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
227mg
9%
Potassium
845mg
24%
Total Carbohydrates
34.7g
12%
Dietary Fiber
4.5g
18%
Sugars
1.7g
Protein
2.8g
Vitamin A 12% Vitamin C 25%
Calcium 6% Iron 4%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in potassium
  • High in vitamin B6
  • High in vitamin C
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