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1
06
107
Yam Salad
Yam and Vegetable Curry
5
2
1
1
2
2
cups cooked yam
onions, chopped
cup mayonnaise
head lettuce
medium tomatoes
hard-boiled eggs
4
2
1
2
2
2
2
cups chopped yam
tablespoons cooking off
onion, sliced
chillies, chopped (optional)
teaspoons curry powder
cloves garlic, crushed (optional)
cups chopped vegetables (green beans, tomatoes, pumpkin)
11/2 cups water
Cut the cooked yam into cubes. Mix together in a dish the yam, onion,
and mayonnaise. Serve cold with lettuce and tomatoes and sliced eggs.
Wash and peel the yam. Cut it into pieces.
Note: High in fat and saturated fat. To reduce, use smaller amount of
mayonnaise.
Heat the oil in a pot. Add sliced onion and chillies (optional) and cook
until browned. Add curry powder and crushed garlic (optional) stirring all
the time. Cook for one minute. Add yam pieces and vegetables, stirring
1
Yam, A Status Food, South Pacific Foods Leaflet 14 (1990), SPC,
well. Add /2 cup of water. Cover.
Noumea, New Caledonia
Cook slowly for about 15 minutes until the yam is soft. If the yam is
still hard, then add 1 cup water and cook for a few more minutes. Serve hot
with fish and fresh dark green salad.
Estimated Nutritional Values
Yam, A Status Food, South Pacific Foods Leaflet 14 (1990), SPC,
Noumea, New Caledonia
Amount/Serving
% DV*
Amount/Serving
% DV*
Calories
418 kcal 21 % Carbohydrate
31 Gm 48 % Iron
32 Gm 11 %
Estimated Nutritional Values
Total Fat
1.7 Mg
48 Mg
590 IU
9 %
5 %
Saturated Fat
Cholesterol
Sodium
5 Gm 25 % Calcium
93 Mg 31 % Vitamin A
257 Gm 11 % Vitamin C
6 Gm 12 %
Amount/Serving
% DV*
Amount/Serving
% DV*
12 %
13 Mg 22 %
Calories
133 kcal
5 Gm
7 % Carbohydrate
8 % Iron
22 Gm
1 Mg
7 %
6 %
Protein
Total Fat
Saturated Fat
Cholesterol
Sodium
1 Gm
5 % Calcium
0 % Vitamin A
2 % Vitamin C
4 %
30 Mg
3 %
*
Percent daily Values (DV) are based on a 2,000 calorie diet
0 Mg
1805 IU
36 %
Servings in this recipe:
6
52 Gm
2 Gm
6.2 Mg 10 %
Protein
Milk:
0
Veg:
1
Fruit:
0
Bread:
1.5
Meat:
0
*Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
6
Milk:
0
Veg:
1
Fruit:
0
Bread:
1
Meat:
0
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