Fried potatoes are universally loved, whether in the form of chips, wedges or fries. You really ‘can’t eat just one’, they’re so addictive! With kids, packets and tins of chips can disappear n no time and when it comes to french fries – well, we all know what happens! It’s pretty hard to resist some fresh, crisp fries, but when you think of all the trans fat and unnecessary calories that’s going in, they do lose some of their charm, don’t they? But don’t worry, we have a healthier alternative – baked sweet potato fries!
Nutritional Benefits of Sweet Potato
- Good source of Vitamin A and beta carotene
- Rich in dietary fiber and may help to prevent constipation
- Releases energy slowly, increases satiety
Sweet potatoes have recently replaced potatoes in many traditional recipes, owing to their higher nutritional content. Today’s recipe is baked too, which means that you have a dish that’s free from trans fat and bad cholesterol!
Healthy Baked Sweet Potato Fries
Ingredients:
- 2 medium sized Sweet Potatoes, cut into batons (or wedges)
- 4 teaspoons of Rice Flour (2 per potato)
- 2 tablespoons of Olive oil (1 tablespoon per potato)
- 1 teaspoon of Ginger Powder
- ½ teaspoon of Chili powder (or use Paprika for less heat)
- 2 teaspoon Coriander Powder
- Salt to taste
Instructions:
1. Preheat oven to 400 F or 200 C and line a large baking sheet with foil or a silicone baking mat. Lightly grease the foil.
2. Cut the sweet potatoes into batons as uniformly as possible. Soak the cut potatoes in a bowl of cold water for 30 minutes. This washes off the starch and results in crispier fries. Drain and pat with a paper towel to get rid of excess moisture.
3. Place the washed and dried sweet potato batons in a large bowl and toss it with rice flour. We want a nice thin coating. Pour the potatoes into a mesh strainer to get rid of any extra cornstarch. Discard the extra cornstarch from the mixing bowl too.
4. Place potatoes back into the bowl and add the olive oil and the seasonings – salt, ginger powder, red chili powder or paprika and coriander powder. Toss to combine. All the potatoes must have an even coating of the spices.
5. Arrange the potatoes on the baking sheet in single layer. Try not to crowd them or else they won’t bake; they will just steam.
6. Bake the sweet potato for 15 minutes. Remove from the oven and flip. Place back into the oven for 15 more minutes. Check the fries at the 10 minute mark.
7. Optional Step for crunchier fries – Once the fries are done, turn off the oven and keep the fries inside as the oven cools down for about 20 minutes. This step will help the fries get crispier and have a crunch. Enjoy immediately.
Note:
You can always play with the spice and seasoning, and try to find the one that best suits your taste. Here are few options:
- Cinnamon and brown sugar
- Pumpkin spice
- Sea salt and pepper
- Curry Powder
- Sea salt, pepper, red chili powder (or paprika or cayenne)
- Garlic, salt and pepper
Now your kids can enjoy their favorite ‘junk’ food in flavors of their choice! Even you’re sure to find them irresistible – is this really health food? It sure is! If you have some sweet potato left over, you can try making this nutritious sweet potato dosa recipe for breakfast. Sweet potatoes were never this interesting!
- 2 medium sized Sweet Potatoes, cut into batons (or wedges)
- 4 teaspoons of Rice Flour (2 per potato)
- 2 tablespoons of Olive oil (1 tablespoon per potato)
- 1 teaspoon of Ginger Powder
- ½ teaspoon of Chili powder (or use Paprika for less heat)
- 2 teaspoon Coriander Powder
- Salt to taste
- Preheat oven to 400 F or 200 C and line a large baking sheet with foil or a silicone baking mat. Lightly grease the foil.
- Cut the sweet potatoes into batons as uniformly as possible. Soak the cut potatoes in a bowl of cold water for 30 minutes. This washes off the starch and results in crispier fries. Drain and pat with a paper towel to get rid of excess moisture.
- Place the washed and dried sweet potato batons in a large bowl and toss it with rice flour. We want a nice thin coating. Pour the potatoes into a mesh strainer to get rid of any extra cornstarch. Discard the extra cornstarch from the mixing bowl too.
- Place potatoes back into the bowl and add the olive oil and the seasonings - salt, ginger powder, red chili powder or paprika and coriander powder. Toss to combine. All the potatoes must have an even coating of the spices.
- Arrange the potatoes on the baking sheet in single layer. Try not to crowd them or else they won't bake; they will just steam.
- Bake the sweet potato for 15 minutes. Remove from the oven and flip. Place back into the oven for 15 more minutes. Check the fries at the 10 minute mark.
- Optional Step for crunchier fries - Once the fries are done, turn off the oven and keep the fries inside as the oven cools down for about 20 minutes. This step will help the fries get crispier and have a crunch. Enjoy immediately.