Directions:
- Preheat oven to 375 degrees.
- Bake yams in oven until 3/4 way cooked. Cool, peel the yams and place in a large mixing bowl.
- Add the orange juice, sugar or honey and salt; whip with hand-mixer until fluffy.
- Stir in half of the sunflower seeds. Spoon the yam mixture into a greased casserole dish, then top with remaining sunflower seeds.
- Bake for approximately 30 minutes.
- Serve hot. Season with pepper to taste.
- Accept me for who I yam.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 51.53 Kcal (216 kJ) | ||
| Calories from fat | 21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.33g | 4% | |
|---|---|---|---|
| Sodium | 206.58mg | 9% | |
| Potassium | 41.45mg | 1% | |
| Total Carbs | 6.9g | 2% | |
| Sugars | 5.74g | 23% | |
| Dietary Fiber | 0.5g | 2% | |
| Protein | 1.37g | 3% | |
| Vitamin C | 10.3mg | 17% | |
| Iron | 0.3mg | 2% | |
| Calcium | 9.1mg | 1% | |
| Amount Per 100 g | |||
| Calories | 147.11 Kcal (616 kJ) | ||
| Calories from fat | 59.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.66g | 4% | |
|---|---|---|---|
| Sodium | 589.8mg | 9% | |
| Potassium | 118.35mg | 1% | |
| Total Carbs | 19.7g | 2% | |
| Sugars | 16.39g | 23% | |
| Dietary Fiber | 1.43g | 2% | |
| Protein | 3.92g | 3% | |
| Vitamin C | 29.5mg | 17% | |
| Iron | 1mg | 2% | |
| Calcium | 26mg | 1% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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