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African Squash And Yams (Futari)


Coconut milk, cinnamon and cloves flavor this side dish of squash and yams.













Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb


1 small onions
2 tablespoon vegetable oil
1 pound hubbard squash
pared and cut into 1 inch pieces
2 medium sweet potatoes, or yams
or sweet potatoes pared and cut into 1 inch pieces
1 cup coconut milk
½ teaspoon salt
½ teaspoon cinnamon
¼ teaspoon cloves


Cook and stir onion in oil in 10-inch skillet over medium heat until tender. Stir in remaining ingredients. Heat to boiling. Reduce heat. Cover and simmer 10 minutes. Simmer, uncovered, stirring occasionally, until vegetables are tender, about 5 minutes longer.

Makes 6 to 8 servings


* not incl. in nutrient facts



over 9 years

Perfectly balanced flavors. Wonderful aroma. I used a 15 oz. can of coconut milk....and added more as the dish simmered.

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Nutrition Facts

Serving Size 69g (2.4 oz)
Amount per Serving
Calories 11174% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 6g 29%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 162mg 7%
Total Carbohydrate 3g 3%
Dietary Fiber 1g 5%
Sugars g
Protein 3g
Vitamin A 110% Vitamin C 11%
Calcium 2% Iron 7%
* based on a 2,000 calorie diet How is this calculated?


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