Sweet potato fries recipe

February 5, 12:11 PMNutrition ExaminerAnnie Kay

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  They're actually roasted not fried. Photo

Of course you know that February is National Sweet Potato Month. And I know you know that sweet potatoes are a beloved healthy alternative to white potatoes - they are rich in beta carotene, fiber and a slew of other nutritional goodies. So I know you must make sweet potato fries at least once a week, and double that in honor of our root of the month.

No? You've never made sweet potato fries? Well, happy day for you, as you have to look forward to one of life's great pleasures.

Sweet potato fries are actually roasted, which means baked at high heat for a somewhat reduced period of time relative to simply baking. They are simple to make and a bit of a canvas for your favorite seasoning - make them spicy or savory or just let them be sweet. As your dietitian I just ask that you don't make them chili cheese unless you can do it consciously, which I'm sure you can. I'm always on the lookout for a great vehicle for ketchup, and this recipe fits that bill.

Sweet potato fries

Makes 4 servings

Ingredients

• 2 medium sweet potatoes, scrubbed, skin on
• 2 Tbsp good olive oil
• 1 tsp course sea salt
• 1 tsp fresh thyme
• 1 tsp fresh rosemary
• 1/2 tsp fresh ground pepper

Directions

Heat oven or toaster oven to 400F. Slice sweet potatoes to your desired French fry shape - note that thicker "steak fries" will take a little longer to roast. Place on cooking sheet and drizzle with olive oil, toss, and sprinkle with herbs, salt and pepper.

Roast for 10-15 minutes, turning once during roasting. Fries are done when they are soft to the fork with crisp browned skins. Serve with ketchup or plain, along with your favorite healthy sandwich or burger.

Nutrition Facts per Serving: Calories: 103, Calories from Fat: 22, Total fat: 2.4 gm, Saturated fat: 0.3 g, Cholesterol: 0, Sodium: 324 mg, Total carbohydrate: 18.8 g, Fiber: 3 g, Sugars: 5.8 g, Protein: 1.8 g. 348% of daily needs for vitamin A.