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| Recipe: Basic Microwave Yam |
Servings: 1
Preparation Time: 5 min.
Cooking Time: 5 min.
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| Ingredients: |
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| Cooking Directions: |
Wash yams. Puncture a few times with a fork. Place on paper towel on microwave-safe dish. Cook on high for 4-5 minutes for the first yam, plus 2-3 minutes for each additional yam. Turn over yams halfway through cooking. |
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| Per Serving:
calories 281, fat 4.6g, calories from fat 15%, protein 5.6g, cholesterol 0.0mg, dietary fiber 12.6g
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| Nutrients |
Exchanges |
| Calories |
281 |
Milk Exchanges |
0.0 |
| Protein |
5.6g |
Vegetable Exchanges |
0.0 |
| Carbohydrates |
68.5g |
Fruit Exchanges |
0.0 |
| Dietary Fiber |
12.6g |
Bread Exchanges |
4.2 |
| Sugar |
0.0g |
Other Carbohydrates/Sugar Exchanges |
0.0 |
| Fat Total |
4.6g |
Lean Meat Exchanges |
0.0 |
| Saturated Fat |
1.1g |
Very Lean Meat/Protein Exchanges |
0.0 |
| Mono-unsaturated Fat |
1.7g |
Fat Exchanges |
0.0 |
| Poly-unsaturated Fat |
1.9g |
| % Calories from Fat |
15% |
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| Cholesterol |
0.0mg |
| Sodium |
54.6mg |
| Vitamins |
Minerals |
| Vitamin A |
0.0IU |
Calcium |
109.2mg |
| Thiamin (B1) |
0.4mg |
Copper |
0.5mg |
| Riboflavin (B2) |
0.8mg |
Iron |
1.8mg |
| Niacin (B3) |
2.0mg |
Magnesium |
50.4mg |
| Vitamin B6 |
0.8mg |
Manganese |
1.0mg |
| Vitamin B12 |
0.0mcg |
Phosphorus |
142.8mg |
| Vitamin C |
10.9mg |
Potassium |
1000.0mg |
| Vitamin E |
0.6IU |
Selenium |
0.0mcg |
| Folate |
58.8mcg |
Sodium |
54.6mg |
| Pantothenic Acid |
1.8mg |
Zinc |
1.1mg |
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