Yams with Toasted Spice Rub

Vegetarian
Gluten Free
Health score
13%
Yams with Toasted Spice Rub
75 min.
4
514kcal

Suggestions

Ingredients

  • 0.3 cup brown sugar 
  • ounce california chili powder pure
  • tablespoon coriander seeds 
  • 0.3 cup fennel seeds 
  • tablespoons ground cinnamon 
  • tablespoons kosher salt 
  • tablespoons juice of lemon 
  • tablespoon peppercorns 
  • 1.5 teaspoons pepper flakes red
  • 0.5 teaspoon gray salt 
  • medium sweet potatoes cut in 1/2
  • 0.5 cup butter unsalted

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • knife
  • blender
  • baking pan
  • aluminum foil
  • spatula

Directions

  1. Preheat oven to 375 degrees F.
  2. Put sweet potatoes in a glass or stainless steel bowl.
  3. Melt the butter in a small saucepan over low heat. Stir in brown sugar and lemon juice. When sugar is completely melted, stir in Toasted Spice Rub and gray salt.
  4. Pour mixture over sweet potatoes. Toss well.
  5. Arrange sweet potatoes in a baking dish, cut side up. With rubber spatula, scrape all the butter and spice mixture over the top of the sweet potatoes, and then add a sprinkling of Toasted Spice Rub on top of each one. Cover with foil and bake at 375 degrees F until easily pierced with a knife.
  6. Toast the fennel seeds, coriander seeds, and peppercorns in a small, heavy pan over medium heat. When the fennel turns light brown, work quickly. Turn on the exhaust fan, add the red pepper flakes, and toss, toss, toss, always under the fan. Immediately turn the spice mixture out onto a plate to cool. Put in a blender with the chili powder, salt, and cinnamon and blend until the spices are evenly ground. If you have a small spice mill or a coffee grinder dedicated to grinding spices, grind only the fennel, coriander, pepper, and chili flakes.
  7. Pour into a bowl and toss with the remaining ingredients.

Nutrition Facts

Calories514kcal
Protein4.7%
Fat42.27%
Carbs53.03%

Properties

Glycemic Index
23.75
Glycemic Load
22.81
Inflammation Score
-10
Nutrition Score
26.005652202212%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.02mg
Luteolin
0.05mg
Kaempferol
0.02mg
Myricetin
0.07mg
Quercetin
0.05mg

Nutrients percent of daily need

Calories:513.53kcal
25.68%
Fat:25.47g
39.19%
Saturated Fat:14.9g
93.13%
Carbohydrates:71.91g
23.97%
Net Carbohydrates:56.81g
20.66%
Sugar:23.66g
26.29%
Cholesterol:61.01mg
20.34%
Sodium:4045.18mg
175.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.37g
12.74%
Vitamin A:35129.18IU
702.58%
Manganese:2.15mg
107.69%
Fiber:15.1g
60.39%
Vitamin B6:0.69mg
34.35%
Potassium:1111.76mg
31.76%
Vitamin E:4.37mg
29.1%
Copper:0.56mg
27.76%
Iron:4.72mg
26.23%
Magnesium:103.47mg
25.87%
Calcium:243.46mg
24.35%
Vitamin B5:1.99mg
19.86%
Vitamin K:19.68µg
18.74%
Phosphorus:177.32mg
17.73%
Vitamin B1:0.23mg
15.27%
Vitamin B2:0.25mg
14.85%
Vitamin B3:2.66mg
13.29%
Vitamin C:10mg
12.13%
Zinc:1.43mg
9.55%
Folate:30.21µg
7.55%
Selenium:3.99µg
5.71%
Vitamin D:0.43µg
2.84%