Low Sodium Creamy Mashed Yam
Elevate your comfort food game with our Low Sodium Creamy Mashed Yam recipe, a heart-healthy twist on a classic side dish! Made with naturally sweet yams, creamy unsalted butter, and a touch of fresh garlic and thyme, this recipe delivers rich, velvety goodness without the high sodium content. The yams are boiled to perfection and mashed until smooth, then blended with warm milk and fragrant garlic-butter for a luxuriously creamy texture. With just a hint of black pepper for seasoning, this dish is perfect for those seeking a flavorful yet low-sodium option. Ready in just under 45 minutes, it’s an easy, wholesome addition to your Thanksgiving dinner spread or any cozy family meal. Garnish with a sprinkle of fresh thyme to add a touch of elegance to this crowd-pleasing side!
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Ingredients
- 4 medium-sized Yams
- 2 tablespoons Unsalted butter
- 2 cloves Garlic
- 0.5 cup Milk
- 0.25 teaspoon Black pepper
- 1 teaspoon Fresh thyme leaves
Directions
Step 1
Peel the yams and cut them into 1-inch cubes for even cooking.
Step 2
In a large pot, place the yam cubes and cover them with cold water. Ensure the water level is about an inch above the yams.
Step 3
Bring the pot to a boil over medium-high heat. Once boiling, reduce the heat to medium-low and simmer for 20 minutes or until the yams are tender and easily pierced with a fork.
Step 4
While the yams are cooking, finely mince the garlic cloves.
Step 5
In a small saucepan, melt the unsalted butter over low heat and add the minced garlic. Cook gently for 2-3 minutes until the garlic is fragrant but not browned.
Step 6
Once the yams are cooked, drain them thoroughly and return them to the pot.
Step 7
Mash the yams using a potato masher or a fork until smooth.
Step 8
Gently heat the milk in the microwave or on the stove until warm (do not boil).
Step 9
Add the warmed milk, garlic-butter mixture, black pepper, and fresh thyme to the mashed yams. Stir until well combined and creamy.
Step 10
Taste the mashed yams and adjust with additional pepper if desired.
Step 11
Serve warm, garnished with extra thyme leaves if preferred.
Nutrition Facts
| Serving size | (677.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 882.1 |
| Total Fat 27.4g | 0% |
| Saturated Fat 15.7g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 73.0mg | 0% |
| Sodium 105.1mg | 0% |
| Total Carbohydrate 152.7g | 0% |
| Dietary Fiber 20.6g | 0% |
| Total Sugars 8.6g | |
| Protein 12.5g | 0% |
| Vitamin D 53.7IU | 0% |
| Calcium 271.9mg | 0% |
| Iron 3.4mg | 0% |
| Potassium 4909.5mg | 0% |
Source of Calories