Are you looking for a replacement for regular deep-fried potato wedges? Look no further than oven-baked sweet potato fries, a healthy snack alternative.
Try this recipe for oven-baked sweet potato fries, and they’ll quickly become part of your snack arsenal.
Sweet in flavor 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, necessary for healthy vision. Vitamin A also aids your immune system in keeping you healthy.
Sweet potatoes have a low glycemic index, making them a healthy choice for people with diabetes. Additionally, sweet potatoes contain carotenoids which may lower your risk for cancer.
Research has shown that sweet potatoes can lower your bad cholesterol, or “LDL”. It’s no wonder these potatoes are considered a superfood!
Additionally, sweet potatoes contain:
- Vitamin C
- B Vitamins
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 also are not the same.
While yams have rough, brown, and scaly skin, the sweet potato is orange and smooth on its outside.
Yams will be long and more cylindrical, unlike the sweet potato, which is short and “blocky”.
Flavorwise, the sweet potato is moist and sweet, while the yam is dry and starchy in texture.
Yams and potatoes are in the tuber family, while the sweet potato is in the root family. Despite their differences, yams and sweet potatoes are tasty and nutritious options.
There are several different ways to prepare sweet potatoes. Roasting, boiling, and steaming are amongst 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.
To ensure that your oven-baked fries come out crispy and not soggy, there are a few tips to follow.
1.) Make sure to cut your fries as evenly as possible. This will ensure that the fries cook in the same amount of time to the exact doneness.
2.) Cover the cut fries with cold water and let them soak for half an hour or up to overnight. This step removes the starch and creates a crispy outside.
3.) Sprinkle your fries with cornstarch and toss in a bowl. A light coating of cornstarch removes leftover water 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 coat the fries with a light layer. For extra flavor, swap out half of the oil for melted butter.
5.) Season the fries and toss them before laying them out on the baking pan. This ensures that the fries are all coated with seasoning. Cajun seasoning, garlic powder, smoked paprika, or chipotle powder are all tasty options. Using salt and pepper keeps it simple and will also be delicious.
6.) Do not overcrowd the baking pan. Space out your fries and do not let them touch. This will ensure that your fries are crispy and do not steam.
7.) Sprinkle with a little brown sugar to increase caramelization. The sugars in the sweet potato will naturally create some caramelization. If you prefer to have more, a light sprinkle of brown sugar will give a little extra color and flavor.
8.) For best browning results, bake only one pan at a time. Baking time will vary depending on the thickness of your fries.
- 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 spice or spice combination of your choice
- Preheat oven to 450°F. Place your baking sheet in the oven to preheat, this will help the fries to become crispy.
- Peel and cut sweet potatoes into wedges. Peel the sweet potatoes and square off the ends. Cut the potatoes in half lengthwise and again in half crosswise if they are on the longer side. Cut each piece into about 1/4 to 1/2-inch thick wedges.
- Soak your sweet potatoes in cold water for 30 minutes. Remove from the water and pat dry once the time is up.
- Put the sweet potatoes into a large bowl and sprinkle with cornstarch. Toss so that the wedges are coated evenly and allow them to sit for 20 minutes.
- Lightly coat the potatoes with oil. Mix well to combine. Sprinkle with salt and spices of your choice. Toss with your hands to mix well.
- Spread out potatoes onto the preheated pan. Remove the preheated baking sheet from the oven. Without touching the pan, spread the sweet potatoes out in a single layer on the baking sheet. Be sure they are not touching or crowded.
- Bake for 15 to 25 minutes. Check after the first 10 minutes, and using tongs, turn your fries to guarantee even baking. Return your pan to the oven and continue to bake, checking for browning. Keep an eye on your wedges towards the end. It is easy to overcook and burn instead of browning the fries.
- Carefully remove from the oven and transfer to a plate. Enjoy this healthy salty snack with ketchup, honey mustard, or even barbeque sauce for some added sweetness.
Amount Per Serving: Calories: 198Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 369mgCarbohydrates: 32gFiber: 5gSugar: 10gProtein: 3g