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Chef with red wine glass


A small amount of margarine and orange juice give these yams lots of flavor but little fat.

Makes 6 servings

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

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 the sliced yams in a medium-sized casserole dish. Sprinkle with spiced sugar mixture.

4. Dot with half the amount of margarine.

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

Bake uncovered in oven preheated to 350° F for 20 minutes.

Serving size: 1/4 cup
Calories 110
Fat less than 1 g
Saturated fat less than 1 g
Cholesterol 0 mg
Sodium 115 mg

National Institutes of Health -
Special thanks to Goulda A. Downer, Ph.D., R.D., for sharing her collection of African American recipes, and the General Clinical Research Center in the Irving Center for Clinical Research, Columbia University, New York, for testing the recipes.


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