Oven Baked Sweet Potato Fries
Recipe by Tamara Melton, MS, RD, LD
My family loves to eat a side of sweet potato fries whenever we grill for dinner.
Prep time: 10 minutes
Cook time: 30 minutes
Note: The baking times are approximate; it depends on how thick you cut your sweet potato fries. Try to cut them evenly so they all cook at about the same rate. For best browning results bake only one sheet at a time.
Ingredients:
~ 2 pounds sweet potatoes, about 3 large ones, cut into French fry sized pieces
~ 3 tbsp olive or other vegetable oil
~ ½ Tbsp salt
~ 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin
Preparation: 1. Preheat oven to 450°F (for more crispiness, preheat your oven to 500°F). Spray a non-stick baking sheet with non-stick spray. Preheat the baking sheet for 10 minutes. This helps to get the fries crispy!
2. Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.
3. Place the sweet potatoes fries on the preheated non-stick baking sheet. Bake for a total of 25 to 30 minutes.
After the first 15 minutes, use a large, metal spatula to turn over all of the sweet potato pieces. Return to the
oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.
Makes: 4-6 servings
Healthful/Helpful
Nutrition tip:You should make half of your plate vegetables or fruit. Fruits and vegetables not only provide vitamins and minerals, but they also provide water and fiber. The new My Plate from the USDA gives an example of a balanced meal.
Money-saving tip: Choose fruits and vegetables that are in-season and native to Georgia. Less money is spent in transportation and shipping. The savings are reflected in the sales price and the produce costs less. Keep the Annual Harvest Calendar from Georgia Organics as a guide when shopping for produce.
Use fruits or vegetables to make healthier versions of the foods that you and your family love. Does your family enjoy eating French fries? Try sweet potato fries instead. Sweet potato fries are a great way to add in a vegetable with less fat and sodium.
Georgia History Fact: Sweet potatoes are also called “yams,” though these are two distinctly different vegetables. The term “yam” was derived from the Senegalese word, “nyami,” which was used by African slaves. A nyami is a starchy, edible tuber native to Africa.
Festivals and Events: The Georgia Sweet Potato Festival is held the last Saturday of October each year in Ocilla, Georgia.
