Island Yam Bake

Vegetarian
Gluten Free
Health score
21%
Island Yam Bake
70 min.
4
637kcal

Suggestions

Ingredients

  • tablespoons butter softened
  • 0.5 cup t brown sugar dark packed ()
  • 0.5 cup macadamia nuts chopped
  • cup orange juice 
  • 2.5 pounds yam cubed peeled

Equipment

  • oven
  • pot
  • casserole dish
  • aluminum foil

Directions

  1. Place yams into a large pot and cover with salted water. Bring to a boil, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes.
  2. Drain and allow to steam dry for a minute or two.
  3. Preheat oven to 325 degrees F (165 degrees C).
  4. Return yams to the cooking pot, and mash with juice until smooth. Pack mashed yams into a 3 quart casserole dish, dot with butter, then sprinkle with brown sugar and nuts. Loosely cover with aluminum foil.
  5. Bake in preheated oven until hot and bubbly, 35 to 40 minutes.

Nutrition Facts

Calories637kcal
Protein3.78%
Fat26.09%
Carbs70.13%

Properties

Glycemic Index
40.94
Glycemic Load
38.28
Inflammation Score
-8
Nutrition Score
25.651739191102%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
7.41mg
Naringenin
1.33mg
Myricetin
0.03mg
Quercetin
0.16mg

Nutrients percent of daily need

Calories:637.38kcal
31.87%
Fat:18.97g
29.19%
Saturated Fat:5.74g
35.86%
Carbohydrates:114.78g
38.26%
Net Carbohydrates:101.6g
36.94%
Sugar:34.07g
37.86%
Cholesterol:15.05mg
5.02%
Sodium:79.68mg
3.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.19g
12.38%
Vitamin C:79.68mg
96.58%
Manganese:1.84mg
92.18%
Potassium:2537.22mg
72.49%
Fiber:13.19g
52.75%
Vitamin B6:0.91mg
45.65%
Vitamin B1:0.57mg
38.26%
Copper:0.67mg
33.57%
Magnesium:90.74mg
22.69%
Folate:86.13µg
21.53%
Phosphorus:200.73mg
20.07%
Vitamin A:690.15IU
13.8%
Iron:2.47mg
13.72%
Vitamin B5:1.18mg
11.79%
Vitamin B3:2.26mg
11.3%
Calcium:93.76mg
9.38%
Vitamin E:1.27mg
8.47%
Vitamin B2:0.14mg
8.17%
Vitamin K:7.07µg
6.74%
Zinc:0.94mg
6.29%
Selenium:3.05µg
4.36%
Source:Allrecipes