Baked Yams

3 lbs. Yams, peeled and sliced
1/2 cups hot water.
Place yams in water in a 9" sq. baking dish, cover with plastic wrap.
Microwave on high 8 minutes let cool slightly.

In a small bowl mix:
1/4 cup frozen apple concentrate, or orange or pineapple or a combo of any of them.
1 tsp almond extract, or use vanilla or orange extract
1 1/2 tsp. cornstarch
3 tsp. brown sugar   (Muscovado)
1 tsp cinnamon
Disolve cornstarch in apple juice, add brown sugar, and cinnamon. 

Pour over yams. Bake for 30 minutes at 350. 

 
Serves 8 
each serving 220 calories
This is high in sugar, so watch the rest of the days intake in sugars. Use a healthy sugar.
Better yet, get the dark brown sugar from India Tree.

http://www.amazon.com/India-Tree-Muscovado-Sugar-2-8-Pound/dp/B000P3LMS6/ref=sr_1_11?ie=UTF8&m=ATVPDKIKX0DER&s=grocery&qid=1195416705&sr=1-11

More flavor and less calories.
This yam dish was good enough for dessert. I removed the butter and it is still great.

3 pounds yams: 6 yams 8 oz each 1580 calories

2 oz apple concentrate 150 calories
sugar Muscovado or dark brown sugar 45 calories.