Are you looking for a replacement for regular fried potato wedges? Look no further than oven baked sweet potato fries, a healthy snack.
Try this recipe for oven baked sweet potato fries and they will quickly become part of your snack arsenal.
Sweet in taste and bright orange in appearance, sweet potatoes offer several benefits.
Sweet potatoes are rich in vitamins and minerals. They also contain 400% of your daily vitamin A intake, which is necessary for healthy vision. Vitamin A also helps your immune system keep you healthy.
Sweet potatoes have a low glycemic index, making them a healthy choice for people with diabetes. In addition, sweet potatoes contain carotenoids that may lower the risk of cancer.
Research has shown that sweet potatoes can lower your bad cholesterol, or “LDL.” No wonder these potatoes are considered a superfood!
In addition, sweet potatoes contain:
Vitamin CCalciumIronMagnesiumPotassiumB VitaminsZinc
Sweet Potato vs Yam
Often confused with each other, the sweet potato and yam are very different. Not only do they taste different, but visually the yam and sweet potato aren’t the same either.
While yams have a rough, brown and flaky skin, the sweet potato is orange and smooth on the outside.
Yam will be long and more cylindrical, unlike the sweet potato, which is short and “blocky.”
In terms of taste, the sweet potato is moist and sweet, while the yam is dry and starchy in texture.
Yams and potatoes belong to the tuber family while the sweet potato belongs to the carrot family. Despite their differences, yams and sweet potatoes are tasty and nutritious options.
There are several ways to prepare sweet potatoes. Roasting, boiling, and steaming are among the healthiest options.
Making sweet potato fries in the oven is an excellent option if you want to skip all the fat from a deep fryer.
Here are a few tips to make sure your oven-baked fries come out crispy and not soggy.
1.) Make sure to cut your fries as evenly as possible. This ensures that the fries are cooked in the same time.
2.) Cover the cut fries with cold water and let them soak for half an hour to overnight. This step removes the starch and creates a crispy exterior.
3.) Sprinkle your fries with cornstarch and toss them in a bowl. A light layer of cornstarch removes the water left over from soaking the potatoes. Let the cornstarch sit on the fries for 20 minutes before the next step.
4.) In the same bowl, add about two teaspoons of oil, enough to lightly coat the chips. For extra flavor, replace half of the oil with melted butter.
5.) Season the fries and toss them around before placing them on the baking tray. This ensures that the fries are all covered with spices. Cajun seasoning, garlic powder, smoked paprika, or chipotle powder are all tasty options. Using salt and pepper keeps it simple and delicious too.
6.) Do not overcrowd the baking pan. Spread out your fries and don’t let them touch. This ensures that your fries are crispy and do not steam.
7.) Sprinkle with a little brown sugar to increase the caramelization. The sugars in the sweet potato naturally provide some caramelization. If you prefer more, a light sprinkle of brown sugar gives a little extra color and flavor.
8.) For best browning results, bake only one pan at a time. The baking time depends on the thickness of your fries.
Prep time 20 minutes
Cooking time 30 minutes
Total time 50 minutes
2 pounds sweet potatoes (about 3 large) 3 tablespoons extra virgin olive oil 1 ½ teaspoons cornstarch 1 1/2 teaspoons kosher salt 1 to 2 tablespoons seasoning or spice combination of your choice
Preheat the oven to 450°F. Place your baking sheet in the oven to preheat, this will make the fries crispy. Peel and cut the sweet potatoes into wedges. Peel the sweet potatoes and square the ends. Cut the potatoes in half lengthwise and in half again if they are on the long side. Cut each piece into wedges about 1/4 to 1/2 inch thick. Soak your sweet potatoes in cold water for 30 minutes. Remove from water and pat dry once time is up. Place the sweet potatoes in a large bowl and sprinkle with cornstarch. Toss to coat the wedges evenly and let them rest for 20 minutes. Brush the potatoes lightly with oil. Mix well to combine. Sprinkle with salt and herbs of your choice. Stir with your hands to mix well. Spread the potatoes on the preheated pan. Remove the preheated baking sheet from the oven. Without touching the pan, spread the sweet potatoes in a single layer on the baking sheet. Make sure they don’t touch or are crowded. Bake for 15 to 25 minutes. Check after the first 10 minutes and use tongs to flip the fries to ensure even cooking. Return your pan to the oven and continue cooking, checking for browning. Keep an eye on your wedges towards the end. It is easy to overcook and burn rather than brown the fries. Carefully remove from the oven and place on a plate. Enjoy this healthy salty snack with ketchup, honey mustard or even barbecue sauce for some extra sweetness.
Amount Per Serving: Calories: 198 Total Fat: 7 g Saturated Fat: 1 g Trans Fat: 0 g Unsaturated Fat: 6 g Cholesterol: 0 mg Sodium: 369 mg Carbohydrate: 32 g Fiber: 5 g Sugar: 10 g Protein: 3 g
This post These Crispy Oven-Baked Sweet Potato Fries Are So Addictive was original published at “https://www.fitwirr.com/nutrition/oven-baked-sweet-potato-fries/”