Oven Baked Sweet Potato "Fries"

Nov 11 2009

These sweet and savory oven-baked treats are crispy and brown with a soft interior.

Recipe courtesy of Melanie Boney

Serves 4

Dietitian's Tip: 

Try sweet potatoes during their peak season, throughout the months of November and December. This brightly colored root vegetable is a sweet source of fiber and potassium, key nutrients in the DASH diet.

Ingredients: 

2 large (about 1 ½ pounds) sweet potatoes
1 tablespoon olive oil
½ teaspoon ground cumin
½ teaspoon paprika
½ teaspoon cayenne
½ teaspoon dried oregano
Few cracks of fresh ground black pepper

Preparation: 

Preheat oven to 400 degrees F.

Wash the sweet potatoes well and pat dry. Cut the sweet potato in half lengthwise. Place cut side down, cut each half lengthwise into ¼ to ½-inch thick slabs and then cut each slab lengthwise into ¼ to ½-inch strips.

In a large sealable plastic bag, combine the sweet potatoes, olive oil, and seasonings. Close the bag and shake the fries until they are evenly coated.

Spread the sweet potato strips out in a single layer on baking sheets sprayed lightly with oil.

Bake for 45 minutes or until tender, gently turning every 15 minutes to ensure even browning.

Nutrition Information: 

Per Serving: 90 calories, 3.5 g fat, 0.5 g saturated fat, 14 g carbohydrate, 1 g protein, 35 mg sodium, 2 g fiber, 20 mg calcium, 219 mg potassium.