Wednesday, February 17, 2010
Baked Sweet Potato Fries
A serving has 147 calories, 5 g of fat, and 4 grams of fiber
2 medium-sized sweet potatoes*
2 T extra virgin olive oil
1/2 t cumin
1/2 t oregano
1/2 t coriander
1 t kosher salt
1 t parsley
fresh ground pepper (about 10 turns of a pepper mill)
*you want 1lb sweet potatoes after they are peeled, sliced, etc. If you weigh them at the store make sure you have a little more than a pound to allow for the peeling, and tossing of small pieces.
Preheat oven to 425 degrees. Spray a cookie sheet lightly with cooking spray. Don't use a silpat, or parchment, or anything like that. You want them right on the cookie sheet.
Slice your sweet potatoes into french fry shape and size. I like mine to be 1/4", or maybe a tad bit bigger. It's important that all of the pieces are evenly sized to ensure even cooking.
Put the sweet potatoes in a bowl and drizzle the olive oil over them. Use your hands to make sure each one is coated. If you've got more than a pound of sweet potatoes, add a little extra olive oil. They should all be glistening, just eyeball it.
Then sprinkle on all of the herbs and spices and continue to toss until well coated.
Place the fries on the baking sheet. It's very important that they are not touching, but can place them pretty close together.
Place cookie sheet in pre-heated oven and set the timer for 15 minutes. Don't open the oven door.
After 15 minutes take pan out of oven and flip the fries. If you try to do it one at a time it will take forever, I take a long spatula and get a bunch at a time. It's super quick. Just flip, and then make sure they're spaced out again. Be careful because at this point they're quite soft.
Put the pan in the oven and cook for another 15-20 minutes. Just keep an eye on them. They should be nice and golden brown. Crispy crunchy on the outside, and sweet and soft in the middle.
Take them out of the oven and serve immediately.
Honey-Lime Dip for Sweet Potato Fries
6oz container plain, low-fat yogurt
1 T mayo (low cal is fine)
1/2 T honey
1/4 t cumin
1/8 t oregano
1 t parsley
1/2 t granulated onion
3/4 t kosher salt
Mix honey and yogurt until combined and give it a big squeeze from the lime half. Add in spices and herbs and you have a dip.