Open Arms of Minnesota

Weekly Recipe #247: Baked Sweet Potato Fries

By Rachel Porteous, Dietetic Intern [University of Minnesota Medical Center – Fairview]

Photo credit: Rebecca Sims/Flickr

Addicted to sweets and fried food? Try this recipe for a healthier alternative! I try to opt out of French fries at restaurants since they are typically high in fat and starch. I eventually realized that I missed them so I came up with my own healthier recipe.

I like sweet potato fries much more because they add color to a dish, are packed with much more nutrients and taste even more delectable than regular fries to me! Sweet potato fries are the perfect winter snack or side dish as they are readily available in the months of December, January and February.

Sweet potatoes contain lots of vitamin A and some vitamin C, while remaining fat- and cholesterol-free. Vitamin A and C are antioxidant vitamins that prevent free radical DNA damage to the body. If you decide to keep the skins on the potato, you can also obtain a fair amount of dietary fiber from the root veggie. You can use any oil you would like but to make the fries healthier, I recommend extra virgin olive oil or canola oil. These oils contain omega-3s which will help lower heart disease risk and is necessary for proper brain development.

Baked Sweet Potato Fries

Serves 4

Ingredients:

  • 2 medium sweet potatoes
  • 2 tablespoons olive oil (or oil of your choice)
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 teaspoon paprika
  • 1/4 teaspoon garlic powder

Directions:

  1. Preheat oven to 450 degrees.
  2. Rinse and clean sweet potatoes; peel if desired.
  3. Cut sweet potatoes into thin wedges.
  4. Mix sweet potato fries and oil in a bowl to coat.
  5. Place the fries on a sheet pan and season with salt, pepper, paprika and garlic powder.
  6. Bake for 15 minutes, then turn and bake for another 5-10 minutes until browning occurs.

Nutrition Information:

Per serving: 190 calories, 7 gram fat, 1 gram saturated fat, 45 mg sodium, 2 gram protein, 3 gram fiber

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