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.
-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
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.
Combine salt, cumin, chili powder, paprika, and pepper in a small bowl; sprinkle over potatoes.
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.
Per Serving: cal. (kcal) 76, carb. (g) 17, fiber (g) 3, sugar (g) 3, pro. (g) 2, vit. A (IU) 107, vit. C (mg) 2, Thiamin (mg) 0, Riboflavin (mg) 0, Niacin (mg) 0, Pyridoxine (Vit. B6) (mg) 0, Folate (µg) 8, sodium (mg) 340, Potassium (mg) 311, calcium (mg) 30, iron (mg) 1, Percent Daily Values are based on a 2,000 calorie diet