Oven-Baked Sweet-Potato Fries

October 15, 2012 (Updated: October 8, 2018)
Lily Moran

These fries are so delicious, my family prefers them to the regular version. More importantly, sweet potatoes are a good source of magnesium, a nutrient most Americans are lacking. This essential mineral fights stress and benefits the heart, bones, skin, and more.

Serves 4

Ingredients:

  • 4 large sweet potatoes
  • Olive oil cooking spray
  • 1 teaspoon sea salt (substituting lite salt cuts the sodium content in half)
  • Dash of freshly ground pepper

Directions:

  1. Preheat oven to 450°F.
  2. Wash sweet potatoes and dry thoroughly, but do not peel. If the potatoes are moist, they’ll be soggy after cooking.
  3. Cut the sweet potatoes into quarters lengthwise, and then cut each quarter into 3/4” thick slices. Now cut the slices into smaller spears like french fries, about the size of a small pinky finger.
  4. Place sweet-potato fries on a cookie sheet in a single layer. You may need 2 cookie sheets to avoid piling them on one another, which tends to turn them mushy.
  5. Spray the fries with olive oil cooking spray for no more than 15 seconds total, and shake the pan to lightly coat each fry. Be sparing with the oil, or you’ll have very soggy fries.
  6. Bake for 12 minutes, and then take the pans out of the oven. Turn the fries so they can brown uniformly. Bake for an additional 10 minutes or until they are golden brown. Allow to cool briefly before serving.
  7. Season with sea salt (or lite salt) and a dash of freshly ground pepper.

 

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Nutritional information per serving: 183 calories, 5 g fat (0.1 g saturated), 32 g carbohydrates, 4 g fiber, 2 g protein, 0 mg cholesterol, 598 mg sodium, 0 g sugar

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

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