Baked Sweet-Potato Fries

These “fries” may just convince you that your favorite spuds don’t have to be deep-fried to make them taste great. 

Health Monitor Staff
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Makes 4 servings

2 medium sweet potatoes
1 tablespoon extra-virgin olive oil, plus a little extra for the baking sheet
Salt to taste
¼ teaspoon cracked black pepper 

Preheat the oven to 350°F. Fill a medium-size sauce pot with water, place over high heat and bring to a boil. While the water is heating, scrub the potatoes under cold water with a vegetable brush; dry them with a paper towel. (Keep the skin on for added taste and nutrients). Also, lightly oil 2 large, nonstick baking sheets, and set aside. When the water comes to a boil, reduce the heat to medium and add the potatoes; cook for 15 minutes. Remove the potatoes from the water and let them cool for a few minutes.
On a cutting board, cut off and discard the ends of the potatoes. Cut each potato in half lengthwise. Place flat side down and cut ¼-inch slices lengthwise. In a medium-size bowl, add the potatoes, salt to taste, black pepper, and olive oil. Using your hands, toss lightly to coat. Arrange the potatoes in a single layer on prepared baking sheets. Bake for 35 minutes. Rotate the pan so the potatoes cook evenly. For slightly crispy potatoes, turn the oven temperature to broil, and cook 2-3 more minutes. Serve immediately.
Tip: Pre-cooking the potatoes for 15 minutes makes them just soft enough to slice easily.

Nutritional note: You can use either sweet potatoes or yams. They are two different vegetables, but both work fine for this recipe. Both are nutrient rich and contain a lot of beta-carotene and fiber, but sweet potatoes contain more vitamins A and C than yams.   

Nutrition facts (1 serving): calories 102; total fat: 4 g; sodium: 41 mg; carbohydrates: 17 g; protein: 1 g; fiber: 3 g

Reprinted with permission from My Italian Kitchen: Home-Style Recipes Made Lighter & Healthier.

April 2013