I have been getting sick of just roasting a whole sweet potato (in the microwave no less), cutting it in half, adding some salt and brown sugar and digging in. You can only have so many microwaved sweet potatoes before you get bored (and slightly annoyed). I know there are hundreds of sweet potato “fries” recipes out there, but just because you aren’t deep frying the fries doesn’t mean dousing them in oil is “healthy”.
Here’s a recipe that is healthy, delicious, and very easy. It’s great because you can add or subtract any spices you want or cut the fries in different shapes… make it your own!
–>Sweet Potatoes are GREAT source of Vitamin A… this recipe provides 184% of your daily recommended intake! Vitamin A plays a major role in your vision, immune function, bone metabolism, and skin health.
Sweet Potato “Fries”
Serves 4 Time: 20-30 minutes
Preheat oven 425
2 medium sweet potatoes
1/2 tbsp olive oil
2 tsp brown sugar
salt and pepper to taste
Prepare a baking sheet either with cooking spray or parchment paper.
*UPDATE (8/15/11): Instead of baking in the oven, cook over the stove in a greased pan! They cook faster and I think they’re better this way. Add the salt and sugar at the end, off the heat, and enjoy!
Wash the potatoes well and peel if you want (not necessary though!). Cut them in the shapes you want. I like either regular fry shape, wedges, or medallions. Just try to make them all the same size so they cook evenly.
Toss potatoes with the rest of the ingredients, place in a single layer on the baking sheet, and bake for 20-30 minutes turning once. *Make sure to not let the sugar burn if you are using it; it can ruin the fries.
*Play with the flavors: Use cayenne pepper (1/4-1/2 tsp) and lime zest (1/2 a small lime) and juice; try ground cumin (about 1/4 tsp) and sea salt or cumin and honey or cumin and lime… the combinations are endless!!
Calories: 80 Fat: 2g (0g saturated) Fiber: 2g Protein: 1g Sodium: ~182 mg