How to Make Sweet Potato Fries
What tops the no-no list when you're watching your weight or trying to keep the fats in your diet to a minimum? French fries, right? Not anymore. You'll be delighted to know how to make sweet-potato fries that are totally fat free and have only 76 calories per serving. Plus, these fries are sprinkled with spices that give the potatoes an extra kick of flavor.So how do you make sweet-potato fries so low in fat? The trick is no-fat cooking spray. Lightly spray the baking sheet and the top of the fries before you put them in the oven. That little bit of spray helps to crisp the fries to perfection without adding loads of calories, making these sweet potato fries delicious as well as diet-friendly.
Transcript
-Hi, I'm Miranda, and today I'm gonna show you how
to make fat free sweet potato fries. Now, this totally
fat free fries boast a zesty little spice mix that
coats his homemade fries. I definitely recommend serving it with
burgers for dinner. You have a lovely little who [unk].
I have our ingredients all laid out here, so let's
keep cooking. So, I have sweet potatoes here.
I have 2 medium sweet potatoes about a pound each.
So, I scrub the potatoes and cut them each lengthwise
into 4 quarters and then cut those quarters into 4
equal wedges, have them here in this nice baking dish.
I lightly coated it with cooking spray, and then over
here, we have that yummy spice rub I was talking
about. So, we have 1/2 teaspoon of salt, 1/2 teaspoon
of ground cumin, 1/2 teaspoon of chilli pepper, 1/2 teaspoon
of paprika, and then 1/4 teaspoon of ground black pepper,
and over here I have some fat free cooking spray
that we're just gonna give it a little spray with
that again because remember we're not cooking with any sort
of like oil or butter, so this is what gonna
get it nice and crusty yummy. So, my oven is
behind me preheated at 425 degrees. Let's just put this
to the side and combine all of our spices. It
is so yummy and I love sweet potato fries. You
know, it's compact carbohydrates, so it breaks down in your
body,
takes a longer time to break down in your body
than like a simple carbohydrates like white potatoes. They are
just delicious, that yummy kind of caramelized soup flavor can't
get enough of that. Alright, so now this is all
ready. Look at our pretty, pretty little [unk]. Now, I'm
just going to lightly cook this with the fat free
cooking spray so the spices have something to grab on
to and I'm just gonna sprinkle the top now
and you could just spoon if you wanted, but I'm
just gonna get on in there with my fingers because
I think it is easier. Look how pretty this looks,
yum, yum, yum. Looking good, looking good, alright, fabulous. Okay,
so, we're gonna pop this in the oven now, again
for 425 degrees and we're gonna bake for about 20
minutes until they are lightly brown and I'm going to
turn them once during that cooking process. So around minute
10, we're just go in and give them a nice
little toss mixture. Everything is cooking evenly and we'll pull
them out of oven
in 20 minutes. Alright, so our fries baked for about
25 minutes exactly how e like them, so delicious, can
wait to eat them as is or carry them with
some burgers for dinner, but either way you're gonna love
this fat free sweet potato fries.
What You'll Need
- 2 medium sweet potatoes (about 1 pound total)
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon paprika
- 1/4 teaspoon ground black pepper
Step By Step
1
Preheat oven to 425 degrees F. Lightly coat a 15x10x1-inch baking pan with nonstick cooking spray; set aside. Scrub potatoes and cut lengthwise into quarters. Cut each quarter lengthwise into four wedges. Arrange potatoes in a single layer in pan. Coat lightly with cooking spray.
2
Combine salt, cumin, chili powder, paprika, and pepper in a small bowl; sprinkle over potatoes.
3
Bake for 20 minutes or until brown and tender, turning once.
Once you know how to make sweet-potato fries that are delicious but oh-so diet-friendly, you can make them as often as you wish and without a smidge of guilt. Broiled fish, lean beef or chicken or turkey burgers make great main courses to accompany these spicy, crunchy sweet-potato fries.
Change up the spices and make sweet-potato fries of your own creation. Some people love them with just paprika, garlic powder and black pepper. If you want more zing, add lemon pepper, celery seed and onion powder. You can really turn up the heat on these fries by sprinkling them with a combination of cayenne pepper, paprika and chili powder. Or make them kid friendly by eliminating all spices and herbs and sticking with only a light dusting of salt.
Although these yummy sweet-potato fries taste like they should be high in sugar, they actually only have 3 grams of natural sugar per serving. And not only are they fat-free, they are also a good source of fiber, potassium, manganese and vitamins B6, A and C.
More Recipes
These sweet potato fries are a lower-fat alternative to traditional fries. Try them as a side dish for hamburgers or grilled chicken or pork sandwiches.
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Any cut of steak will work for this recipe, but we especially like the flavor and texture of rib-eye with these seasonings; look for steak that has been thinly cut. A cold ale, sweet potato fries and vinegary coleslaw can round out the meal.
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