Archive for November, 2013

Carrots and Yams a l’Orange

Friday, November 1st, 2013

Carrots and yams combine with an orange sauce for a delicious low fat, low cholesterol, and low sodium vegan and vegetarian dish that serves up well with anything. The nuts add a crunch as well as protein and other heart friendly nutrients.

Ingredients:

1 tbsp water

1 tsp lemon juice

1/2 cup orange juice

1 tsp cornstarch

1 tsp orange peel, grated

2 cups yams or sweet potatoes, thinly sliced

1 cup carrots, sliced

2 tbsp slivered almonds or pecan pieces

Directions:

Place yams and carrots in a steamer basket over boiling water. Cover pan and steam 10 minutes or until tender. Pour orange juice into a heavy nonreactive pan and bring to a boil over medium heat. Stir cornstarch and water together in a bowl. Stir into orange juice. Add orange peel and lemon juice and stir 4-5 minutes until mixture begins to thicken. Combine yams and carrots in a serving bowl. Add orange sauce and toss lightly
to combine. Serve sprinkled with nuts.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 12.2%; Total Fat 1.9g; Saturated Fats 0.2g; Mono-unsaturated Fats 1.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 30mg; Total Carbohydrates 29g; Dietary Fiber 3.3g; Sugar 12g; Protein 2.7g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0 mcg
Vitamin K 7.6 mcg
Vitamin A 25000 IU
Niacin B3 0.98 mg
Pantothenic Acid 0.66 mg
Riboflavin B2 0.11 mg
Vitamin C 26 mg
Vitamin D 0 IU
Vitamin B6 0.24 mg
Vitamin E 2 mg
Choline 7.2 mg

Minerals:

Manganese 0.73 mg
Magnesium 35 mg
Calcium 56 mg
Zinc 0.46 mg
Phosphorus 72 mg
Copper 0.22 mg
Fluoride 21 mcg
Selenium 0.94 mcg
Sodium 30 mg
Potassium 510 mg
Iron 0.8 mg