Oven Baked Sweet Potato Fries
Sweet potato fries at restaurants are often deep fried in unhealthy fat. A healthier way to make them is to bake with a small amount of vegetable oil, such as canola or olive oil.
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ÌýCooking sprayÌý
4 mediumÌýSweet potatoesÌý4 medium
1 ½ TbspÌýCanola oil Ìý22 mL
½ tspÌýSalt Ìý2 mL
1 tspÌýGarlic powderÌý5 mL
Directions:
1.ÌýPreheat oven to 400°F (200°C).
2.ÌýSpray a shallow baking sheet with non-stick cooking spray or place a sheet of parchment paper on the baking sheet to keep the fries from sticking to the pan.
3.ÌýWash sweet potatoes thoroughly (do not peel).
4.ÌýCut potatoes into wedges (about â…“ inch/ 1 cm thick).
5.ÌýPat potatoes dry with paper towels or clean dish towel.
6.ÌýIn a large bowl, mix potatoes with oil, salt and garlic powder.
7.ÌýSpread the potatoes on the baking sheet.
8.ÌýBake for 15 minutes.
9.ÌýTurn potatoes once and bake for another 10 minutes or until golden and crisp.
Makes 6 servings (125 mL/ ½ cup/ 91 g)
Note: For variation, use any other root vegetable: potatoes, yams, carrots, or turnips.
Per Serving: 110 calories, 3.5 g fat, (0 g saturated fat, 0 g trans fat), 240 mg sodium, 18 g carbohydrate, 1 g protein, 3 g fibre.
For more recipes, see Inspiring Healthy Eating at Healthyeatingstartshere.ca
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