In the United States, sweet potatoes are traditionally used to make candied yams. This time-honored dish is often laden with fat, but it is possible to make a delicious candied yam dish that is low in fat per serving. Not only are candied yams a tasty treat, they also pack a significant nutritional punch.
Sweet Potato Nutrition
Sweet potatoes are naturally rich in vitamin A, potassium and fiber. They also contain minerals such as iron, copper and manganese and additional vitamins including vitamin B-6 and C. For maximum nutritional benefit, serve candied yams that contain the peeling. A medium sweet potato contains 103 calories. Sweet potatoes are fat-free, containing mostly carbohydrates along with a small amount of protein. Plan to use two medium sweet potatoes for each three servings you plan to make. For example, if you are serving six people, use at least four sweet potatoes.
Basic Cooking Procedure
You must cook the sweet potatoes before candying them. You can do this can by boiling, baking or microwaving them. Boiling is a simple method and allows you to soften the peeling, should you choose to use it in the dish. Cut the cooked potatoes into large slices and put them in a pan with a small amount of water and 2 tsp. of tub margarine per potato. This small amount of margarine allows you to keep the recipe low in fat while giving the needed fat to properly candy the potatoes. Add a sprinkle of salt and at least one tablespoon of sugar or brown sugar per potato. Boil the potato mixture until the water forms a syrup, coating the potatoes.
Healthy Additions
Add your choice of ingredients to candied yams to maximize flavor or nutritional value. You can plump raisins by boiling along with the sweet potatoes. Spices that you can add during the candying process include cinnamon, allspice, nutmeg, ginger, cloves, pumpkin pie spice and apple pie spice. Fruit ingredients that can be added during candying include canned crushed pineapple with a bit of juice, minced apple, orange juice and shreds of orange pulp. After the candied yams are cooked, but still hot, you can add a few miniature marshmallows if desired. Chopped pecans add a bit of healthy fat, but contribute crunch and flavor when added after cooking is complete.
Healthy Accompaniments
You can serve candied yams with a vegetarian plate, lean ham, turkey breast or chicken breast. Good vegetable accompaniments include asparagus, green beans, Brussels sprouts, snow peas or broiled tomato. A cold beverage such as skim milk or iced tea completes the meal. A dessert isn't necessary with a sweet side dish such as candied yams.
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