Candied Yams Heart Healthy
Indulge in the comforting sweetness of "Candied Yams Heart Healthy," a lighter twist on a classic favorite that’s perfect for your holiday table or any family meal. This nutritious recipe swaps out traditional sugars and butter for wholesome alternatives like pure maple syrup, unsweetened applesauce, and a splash of freshly squeezed orange juice—providing rich natural sweetness without the guilt. Infused with warm spices like cinnamon and nutmeg and finished with a hint of vanilla, these tender roasted yams are a flavorful delight. A drizzle of heart-healthy olive oil keeps things light, while optional chopped pecans add a satisfying crunch. Ready in under an hour, this dish is as simple to prepare as it is delicious, making it an easy and heart-healthy addition to your collection of holiday recipes!
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Recipe Information
Ingredients
- 4 medium-sized yams (or sweet potatoes)
- 3 tablespoons pure maple syrup
- 2 tablespoons unsweetened applesauce
- 2 tablespoons orange juice (freshly squeezed preferred)
- 1 teaspoon ground cinnamon
- 0.5 teaspoon ground nutmeg
- 1 teaspoon vanilla extract
- 1 teaspoon olive oil (or heart-healthy oil of choice)
- 2 tablespoons chopped pecans (optional, for topping)
Instructions
Preheat your oven to 375°F (190°C).
Peel the yams and slice them into evenly sized 1/2-inch thick rounds. Set aside.
In a small bowl, whisk together the maple syrup, unsweetened applesauce, orange juice, cinnamon, nutmeg, vanilla extract, and olive oil. This mixture will serve as your glaze.
Lightly grease a 9x13-inch baking dish with a small amount of olive oil or cooking spray.
Arrange the yam slices in the baking dish in a single layer, slightly overlapping if necessary.
Pour the glaze evenly over the yams, using a spoon or brush to ensure all the slices are well-coated.
Cover the baking dish with aluminum foil and bake for 30 minutes.
Remove the foil, gently toss or baste the yams with the sauce in the dish, and continue baking uncovered for an additional 10 minutes, or until the yams are tender and the glaze has thickened slightly.
If desired, sprinkle the yams with chopped pecans during the last 5 minutes of baking for added texture and flavor.
Remove from the oven and let cool for 5 minutes before serving. Enjoy your heart-healthy candied yams!
Nutrition Facts
Calories |
124 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.6 g | 3% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 49 mg | 2% | |
| Total Carbohydrate | 24.0 g | 9% | |
| Dietary Fiber | 3.2 g | 12% | |
| Total Sugars | 8.9 g | ||
| Protein | 1.6 g | 3% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 38 mg | 3% | |
| Iron | 0.6 mg | 4% | |
| Potassium | 333 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
