Low Fat Creamy Mashed Yam
Elevate your side dish game with this Low Fat Creamy Mashed Yam recipe—a healthy and flavorful alternative to traditional mashed potatoes. Perfectly cooked yams are blended with warm low-fat milk, a hint of olive oil, and a dash of garlic powder, creating a creamy, rich texture without the guilt. Seasoned with salt, black pepper, and fresh chives, this dish offers a delightful balance of earthy warmth and vibrant freshness. Ready in just 40 minutes and loaded with wholesome ingredients, it’s an ideal crowd-pleaser for weeknight dinners or holiday feasts. Whether you’re watching your waistline or simply looking for a nutritious twist, this recipe is sure to become a family favorite!
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Recipe Information
Ingredients
- 2 pounds yams
- 1 cup low-fat milk
- 2 tablespoons olive oil
- 1 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh chives
Instructions
Begin by peeling the yams and cutting them into 1-inch chunks to ensure they cook evenly.
Place the yam chunks in a large pot and cover them with cold water. Add a pinch of salt to the water for seasoning.
Bring the pot to a boil over medium-high heat. Once boiling, reduce to a simmer and cook for 15-20 minutes, or until the yams are tender when pierced with a fork.
Drain the yams thoroughly and return them to the pot. This will help remove excess moisture for a creamier mash.
In a small saucepan, heat the low-fat milk over low heat until it is warm, but not boiling. This will blend more smoothly into the yams.
Using a potato masher or an electric hand mixer on low, begin mashing the yams in the pot. Gradually add the warmed milk, olive oil, garlic powder, salt, and black pepper. Mix until smooth and creamy.
Taste and adjust the seasoning as necessary. For a slightly looser texture, add more milk 1 tablespoon at a time.
Finely chop the fresh chives and stir them into the mashed yams, reserving a few for garnish if desired.
Serve the yams warm, garnished with the remaining chives for an extra pop of color and flavor.
Nutrition Facts
Calories |
1439 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.3 g | 44% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 19 mg | 6% | |
| Sodium | 1394 mg | 61% | |
| Total Carbohydrate | 266.0 g | 97% | |
| Dietary Fiber | 35.9 g | 128% | |
| Total Sugars | 15.5 g | ||
| Protein | 22.2 g | 44% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 482 mg | 37% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 8206 mg | 175% | |
*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.
