Top Rated CaribbeanView Recipe
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Boiled yam
A Caribbean vegetable, like a potato.
What you need
- 900 g yams, peeled and thickly sliced
- 1/2 tsp salt
Method
Place the yam in a large pan. Coer with cold, salted water.
Bring to the boil and simmer for 15-20 min until tender. Drain well.
Transfer to a warmed serving dish.
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Preparation 5 minutes Cook 15 minutes Total 20 minutes -
Energy 177 kcal/serving Fat 0.17 g/serving Carbohydrates 251.01 g/serving Glycaemic Index 37 Glycaemic Load 15.48 
Serving suggestion
Garnish with dried crushed chilles and sprigs of fresh parsley.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 741 | 492 | 10475 | 8350 |
| Energy (kcal) | 177 | 117 | 2500 | 2000 |
| Protein (g) | 2.29 | 1.52 | ||
| Carbohydrate (g) | 41.8 | 27.8 | 345 | 275 |
| Fat (g) | 0.26 | 0.17 | 95 | 70 |
| Fat (saturated) (g) | 0.06 | 0.04 | ||
| Fibre (g) | 6.15 | 4.09 | ||
| Sodium (mg) | 207 | 137 | ||
| Salt (equivalent) (g) | 0.52 | 0.34 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 0.00 | 0.00 | 800 |
| Vitamin B-12 (µg) | 0.00 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.44 | 0.29 | 2 |
| Vitamin C (mg) | 25.6 | 17.0 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.24 | 0.16 | 10 |
| Zinc (mg) | 0.36 | 0.24 | 15 |
| Calcium (mg) | 25.6 | 17.0 | 800 |
| Folate (mcg) | 34.5 | 22.9 | 200 |
| Iron (mg) | 0.81 | 0.54 | 14 |
| Magnesium (mg) | 31.5 | 20.9 | 300 |
| Niacin (mg) | 0.83 | 0.55 | 18 |
| Pantothenic acid (mg) | 0.47 | 0.31 | 6 |
| Riboflavin (mg) | 0.05 | 0.03 | 1.6 |
| Phosphorous (mg) | 82.5 | 54.8 | 800 |
| Thiamin (mg) | 0.17 | 0.11 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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