Recipe: Sweet potato fries

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.