Recipes · Singaporean · Main Courses
Yam Ring
One serving has 402 kcal and 13 g protein, and at least a fifth of a woman's daily need of copper (100%), vitamin K (44%), manganese (38%), phosphorus (38%), pyridoxine (35%) and vitamin A (32%). Ready in 50 minutes.
- Preparation: 30 min
- Cooking: 20 min
- Makes: 1 serving (270 g)
- Difficulty: Hard
- Diets: Pescatarian, Dairy-free
- Contains: gluten, nut, shellfish
Ingredients
- 90 g Taro, raw
- 8 g Potato starch
- 0.3 g Anise seed
- 15 g Vegetable oil
- 30 g Shrimp, raw
- 20 g Squid, raw
- 25 g Carrots, raw
- 20 g Snow peas, raw
- 20 g Water chestnuts, canned
- 8 g Cashews
- 4 g Garlic, raw
- 5 g Oyster sauce
- 1 g Sugar
- 0.5 g Salt
- 3 g Cornstarch
- 20 g Water
Method
- Makes 1 portion of the yam ring, about an eighth; multiply by 8 for a whole ring to share. Steam the taro until very tender, then mash while hot with the potato starch and a pinch of the five-spice (anise seed) into a smooth dough.
- Press and shape the dough into a ring segment, then deep-fry in the oil at 170 °C (340 °F) for 4-5 minutes, turning, until the outside is crisp and deep golden; drain.
- Stir-fry the garlic in a little oil, add the shrimp and squid and cook 2 minutes until just opaque, then add the carrot, snow peas, water chestnut and cashews and stir-fry 2-3 minutes more.
- Stir the oyster sauce, sugar, salt, cornstarch and water together, pour into the pan, and cook, tossing, until the sauce thickens and coats everything and the seafood is cooked through.
- Spoon the stir-fried filling into the crisp yam basket and serve at once while crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 402 kcal | 19% |
| Carbohydrates | 45.7 g | |
| Water | 188 mL | |
| Fiber | 5.8 g | 20% |
| Protein | 13.3 g | 28% |
| Tryptophan | 0.09 g | |
| Threonine | 0.33 g | |
| Isoleucine | 0.31 g | |
| Leucine | 0.52 g | |
| Lysine | 0.44 g | |
| Methionine | 0.13 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.22 g | |
| Valine | 0.38 g | |
| Histidine | 0.15 g | |
| Fat | 19.3 g | |
| Monounsaturated | 5.4 g | |
| Polyunsaturated | 9.5 g | |
| Docosahexaenoic Acid (DHA) | 0.08 g | |
| Eicosapentaenoic Acid (EPA) | 0.04 g | |
| Omega-6 | 8.3 g | |
| Saturated | 3.1 g | |
| Trans-Fats | 0.1 g | |
| Cholesterol | 94.9 mg | |
| Calcium | 97.4 mg | 10% |
| Copper | 0.9 mg | 100% |
| Iodine | 0.02 µg | 0% |
| Iron | 2.2 mg | 12% |
| Magnesium | 81.2 mg | 26% |
| Manganese | 0.69 mg | 38% |
| Phosphorus | 269 mg | 38% |
| Potassium | 885 mg | 19% |
| Selenium | 12.4 µg | 23% |
| Sodium | 408 mg | |
| Zinc | 1.6 mg | 21% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.16 mg | 15% |
| Niacin (vitamin B3) | 1.6 mg | 12% |
| Pantothenic acid (vitamin B5) | 0.73 mg | 15% |
| Pyridoxine (vitamin B6) | 0.45 mg | 35% |
| Folate (vitamin B9) | 38 µg | 10% |
| Cobalamin (vitamin B12) | 0.28 µg | 12% |
| Choline | 39.1 mg | 9% |
| Vitamin A | 225 µg | 32% |
| Vitamin C | 20.1 mg | 27% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 39.6 µg | 44% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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