Saturday, August 25, 2012

80--- Yam Salad

'Sweet potato salad' comes off of the tongue a bit nicer, but these are NOT sweet potatoes.  They are yams.  There is a difference.  Yams are orange (sweet potatoes are yellow) and have a higher micronutrient content (more color= more vitamins and phytonutrients).

Switch up your traditional potato salad at your weekend barbecue with this lower fat, health-ified version!

Yam Salad
Serves 5-6

4 medium yams, washed and cut into 1" cubes
1 tsp olive oil
2 stalks celery, chopped
1 bunch green onions, chopped
1 red bell pepper, chopped
7 oz 2% Greek yogurt
2 tsp yellow mustard
1/2 tsp dried dill (or use 1 tsp fresh chopped dill)
1/4 tsp garlic powder
1/4 tsp salt
1 Tbsp dill pickle juice
Dash fresh ground black pepper

Preheat oven to 400 degrees.  Place yam cubes on a baking dish or on a baking sheet and drizzle with olive oil, then sprinkle with salt and pepper.  Toss to coat then spread evenly in dish or on sheet.  Bake for 20 minutes, flipping halfway through cooking.  Remove from oven and transfer onto a plate.  Place in refrigerator to chill.

Whisk together yogurt, mustard, dill, garlic, and pickle juice in a large bowl.  Fold in celery, green onions, and red pepper.  Gently fold in chilled yams and return to refrigerator to chill for 30 minutes.

Nutrition Info per 1 cup: 173 calories, 1.7 g fat, 5 g fat, 30 g carbohydrates, 5 g fiber

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