Recipe: Sweet potato fries
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This recipe has a secret ingredient to help the fries become crispy.
Three cheers for healthier fries! Sweet potato fries are the answer to anyone wanting a quick and easy side dish, but also wanting it to be nutritious.
Serves 4
Ingredients
- 2 pounds sweet potatoes or yams (about 2-3 medium)
- 1 tablespoon corn starch, divided
- 2 tablespoons olive oil or avocado oil, divided (See note)
- ½ to 1 teaspoon of optional spices e.g. smoked paprika, curry powder, garlic powder, garam masala, cinnamon
- Fresh herbs e.g. cilantro or parsley, optional
Directions
Preheat oven to 400-425 degrees. Ensure upper and lower rack has space (about 6 inches) from heat source.
Line two large baking sheets with parchment paper, so fries don’t stick.
Peel sweet potatoes and cut into “fry shaped” pieces, trying to keep them similar in size to allow fries to bake evenly.
Place half of the uncooked sweet potato pieces in a zip top bag and add 1 tablespoon oil, ½ tablespoon of cornstarch and desired spices. Toss fries in bag until evenly coated. Repeat until all fries are coated.
Arrange fries in a single layer on baking sheet, avoid overcrowding. Bake for 15 to 20 minutes or until fries are tender and crisp. Flip fries halfway through cooking process. If fries are not crisping, turn oven to broil for a few minutes at the end.
Serve fries warm with desired dipping sauce and garnish with fresh herbs.
Note: Avocado oil is recommended due to higher cooking temperature.
Nutrition Facts (per serving):
150 calories, 8g fat (1g saturated fat), 300mg sodium, 20g carbohydrates, 6g protein, 12g fiber
Recipes from Cecelia Jacobson, Registered Dietitian for the Oregon Heart and Vascular Institute at PeaceHealth Sacred Heart Medical Center at RiverBend.
Cecelia Jacobson RD
Cecelia Jacobson, RD, LD, CDCES, is a registered dietitian and certified diabetes care and education specialist for PeaceHealth in Oregon. She has been providing adult nutrition counseling and diabetes education for more than 20 years. Cecelia also conducts monthly cooking demonstrations, health fairs, and wellness outreach. She is passionate about helping her patients obtain sustainable diet and lifestyle changes in line with their goals. Cecelia grew up near Bellingham, Washington and graduated from Bastyr University. When she is not at work, you can find her outdoors or volunteering. She has ridden Cycle Oregon multiple times on the Candle Lighters, Ride For a Child team. She also loves to camp, hike and tend to her small garden to create culinary experiments at home.
