Low Sodium Candied Yams
Indulge in the ultimate holiday side dish with this Low Sodium Candied Yams recipe, a healthier twist on the classic favorite. This recipe features tender slices of yams or sweet potatoes bathed in a luscious glaze made from unsalted butter, pure maple syrup, dark brown sugar, and warm spices like cinnamon and nutmeg. Perfect for those watching their sodium intake, these naturally sweetened yams are baked to perfection, delivering a golden caramelized finish that’s irresistibly rich in flavor. With just a handful of simple ingredients and less than an hour from prep to table, this crowd-pleasing dish is ideal for festive gatherings or everyday comfort food. Elevate your menu with these nutrient-packed yams, guaranteed to be a highlight for any occasion!
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Recipe Information
Ingredients
- 4 large yams or sweet potatoes
- 4 tablespoons unsalted butter
- 0.5 cup dark brown sugar
- 0.25 cup pure maple syrup
- 1 teaspoon ground cinnamon
- 0.5 teaspoon ground nutmeg
- 1 teaspoon vanilla extract
- 0.5 cup water
Instructions
Preheat your oven to 375°F (190°C).
Peel the yams or sweet potatoes and cut them into 1/2-inch thick slices.
In a large pot, bring water to a boil, add the sliced yams, and cook for about 5-7 minutes until they are slightly tender but not completely cooked through. Drain well.
In a medium saucepan over medium heat, melt the unsalted butter.
Add the dark brown sugar and maple syrup to the melted butter, stirring until the sugar is dissolved.
Stir in the ground cinnamon, ground nutmeg, and vanilla extract, mixing well to combine.
Add the drained yams to the sugar and butter mixture, gently stirring to coat each piece evenly.
Transfer the coated yams into a 9x13-inch baking dish.
Pour the remaining sauce over the yams.
Cover the baking dish with aluminum foil and bake in the preheated oven for 30 minutes.
Remove the foil and continue to bake for another 10-15 minutes, or until the yams are tender and the syrup is bubbling.
Let the candied yams cool slightly before serving.
Nutrition Facts
Calories |
265 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 21 mg | 7% | |
| Sodium | 74 mg | 3% | |
| Total Carbohydrate | 47.8 g | 17% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 27.5 g | ||
| Protein | 2.0 g | 4% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 66 mg | 5% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 452 mg | 10% | |
*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.
