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Recipe: African Yams and Squash (Futari)
Servings: 6
Preparation Time: 15 min.
Cooking Time: 30 min.
 
Ingredients:
  • 2 Tbs. vegetable oil
  • 1 onion\cooked, peeled and cut into 1-0/1 inch pieces
  • 1 Lbs. winter squash, peeled and cut into 1-0/1 inch pieces
  • 2 yam or sweet potato, peeled and cut into 1-0/1 inch pieces
  • 1 cup coconut milk
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. ground cloves
This Recipe is considered:
Low Cholesterol
Low Sodium
Cooking Directions:
Heat oil in a heavy nonstick skillet over medium heat. Saute onion 3-5 minutes, or until softened. Add remaining ingredients and salt to taste. Bring to a boil, stirring occasionally. Reduce heat to low, cover and simmer 20-25 minutes, stirring occasionally until potatoes are tender. Remove cover and simmer another 5 minutes until vegetables are thoroughly cooked.
 
Per Serving: calories 280, fat 16.0g, calories from fat 52%, protein 4.1g, cholesterol 0.0mg, dietary fiber 8.9g

Nutrients Exchanges
Calories 280 Milk Exchanges 0.0
Protein 4.1g Vegetable Exchanges 0.5
Carbohydrates 38.8g Fruit Exchanges 0.0
Dietary Fiber 8.9g Bread Exchanges 2.2
Sugar 5.6g Other Carbohydrates/Sugar Exchanges 0.0
Fat Total 16.0g Lean Meat Exchanges 0.0
Saturated Fat 9.6g Very Lean Meat/Protein Exchanges 0.0
Mono-unsaturated Fat 1.7g Fat Exchanges 2.7
Poly-unsaturated Fat 4.8g
% Calories from Fat 52%    
Cholesterol 0.0mg
Sodium 28.3mg
Vitamins Minerals
Vitamin A 32.6IU Calcium 84.5mg
Thiamin (B1) 0.5mg Copper 1.1mg
Riboflavin (B2) 0.4mg Iron 2.1mg
Niacin (B3) 1.7mg Magnesium 67.2mg
Vitamin B6 0.6mg Manganese 1.0mg
Vitamin B12 0.0mcg Phosphorus 130.6mg
Vitamin C 14.4mg Potassium 1000.0mg
Vitamin E 3.7IU Selenium 2.6mcg
Folate 44.1mcg Sodium 28.3mg
Pantothenic Acid 1.1mg Zinc 0.8mg