Earthy yams, fresh herbs, crunchy walnuts, and whole grain bread cubes
come together in perfect harmony to create this lighter alternative to
a favorite holiday side. This yummy recipe is easy to make, loaded with
flavor, and will wreak less havoc on your waistline.
Yams are a starchy vegetable that provide approximately six grams of dietary
fiber per serving. They digest slowly helping to normalize blood sugar
levels, assist in preventing cholesterol build up in your arteries, and
increase satiety. Yams also provide healthy amounts of potassium, vitamin
C, manganese, and powerful B vitamins (riboflavin, thiamin, pantothenic
acid, folic acid and niacin).
Fresh herbs have incredible healing properties and health benefits. Sage,
for example, is known to enhance mood and memory. Thyme helps control
blood pressure, improves heart health, and improves blood circulation.
The walnuts in this recipe also carry high amounts of omega-3 fatty acids
helping to reduce inflammation, regulate sleep, and reduce the risk of
developing certain cancer. Finally, let’s not forget onions with
known benefits of reducing inflammation, aiding digestion, and promoting
This season add this healthy harvest stuffing recipe created by Torrance
Memorial’s Executive Chef Sam Sellona and Registered Dietitian Nutritionist
and Director of Clinical Nutrition, Dani Rodriguez-Brindicci, to your
Roasted Yams Instructions:
- Preheat oven to 375 degrees.
- Wash, peel & dice yams. Place into large mixing bowl.
- Add 2 tbsp. olive oil and season with salt & pepper. Toss until evenly coated.
- Place yams onto baking sheet and spread evenly.
- Roast yams for 30 to 45 minutes or until tender inside but still firm.
- Remove from oven and let cool, hold for next step.
- In a large stock pot, heat ¼ cup olive oil on medium heat.
- Add onions, celery, carrots and sauté until vegetables are lightly
- Add chicken stock and bring to a boil. Once mixture boils turn off heat.
- In a separate mixing bowl add sautéed vegetables, bread crumbs,
poultry seasoning, toasted walnuts, roasted yams, and fresh chopped herbs.
- Combine all ingredients until coated.
- Transfer to an oven safe baking dish.
- Cover with foil and bake at 350 degrees for 30 to 40 minutes or until a
caramelized crust develops and internal temperature reaches 155 degrees.
Nutrition (for approximately 1 cup of Harvest Stuffing)
Calories: 212 kcal | Carbohydrates: 30g | Protein: 5g | Fat: 7g | Fiber:
4g | Sodium: 417mg | Diabetic Exchange: 2 starch, 1.5 fat
If you are interested in making dietary changes and healthier lifestyle
choices schedule an appointment with one of our Registered Dietitian Nutritionists at the
Outpatient Medical Nutrition Therapy office or our
Diabetes Self-Management Program. Call 310-891-6707. Virtual and In-person consultations available. To
read about our dietitians visit
Our Nutrition Team.