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Baked Sweet Potato Fries on a rustic plate.

Simple Oven Roasted Potato Fries

Baked Sweet Potato Fries on a rustic plate. 
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Intro

Oven roasted tubers are excellent sources of complex carbs, fiber and resistant starch – a type of carb that, like fiber, isn’t fully broken down and absorbed by your body. Instead, it gets fermented in the gut and acts as a prebiotic for your good flora, who loves to feed on it. Yay!

Lately, sweet potatoes have come into trend and regular potatoes have gotten a bit of a bad rap, but it isn’t entirely deserved. The alleged high Glycemic Index isn’t entirely true given that Glycemic Load has huge varying factors including what its eaten with, how it was cooked, a person’s overall activity and fitness level, and even genetics.

So whether you prefer regular potatoes or sweet potatoes, cutting them up into fry shapes makes them SUPER snackable. Kids will generally gobble up an entire tray if given the chance, making these an excellent source of all-around nutrition for them too.

It can be a little time consuming to make perfectly roasted crispy oven fries, which is why I tested these by amping up my oven temperature from the normally recommended 400 degrees, to 450. They did just fine and cut the cook time nearly in half.

Sure, oven baked fries won’t compare in fatty guilty goodness to the fast-food fried versions…but they also won’t cause cancer, so there’s that. πŸ™‚

On another note, did you know sweet potatoes are part of the Morning Glory family, while regular potatoes are part of the Nightshade family? Sweet potatoes have higher vitamin A, higher sugar, and lower starch and overall carbs than regular potatoes. Regular potatoes have higher resistant starch and Magnesium than their sweet potato cousins. But other than that, they are pretty much equivalent in their fiber, vitamin and mineral benefits.

My personal recommendation is to take turns eat them both! Make a plate of each, just to, you know, cover your bases. πŸ™‚

Pictured here are orange sweet potato fries, but my family’s newest novel favorite are the purple variety. (My daughter gets a HUGE kick out of eating purple french fries!) And if you’re a garlic-lover, these fries are amazing when dipped in our Garlic Toum (a traditional Lebanese condiment that is like a strong garlic aioli – it tastes like creamy horseradish – YUM).

A couple of tips for making a batch of these guys:

1. Take your time cutting sweet potatoes. They are EXTREMELY dense and tough to get a knife through. I generally cut off both ends and then one side at a time, so the potato stops rolling around.

2. Cut the fries into about 1/4″ thickness. I’ve found that gets them crisp rather than soggy, but aren’t so small that they get burnt to a crisp in the oven and turn black. (Unless you’re into that kind of thing, then by all means, be my guest!)

3. Don’t bother bathing them in oil. Instead, spray some cooking oil (I like Chosen Foods new Avocado Oil spray) super well on the rimmed baking sheet, so those guys won’t stick. Lay your potatoes out in a single layer, do NOT crowd them or just use two sheets. Then spray another light misting of oil over the top of them.

4. I do not recommend using aluminum foil as a liner – they seem more inclined to stick to that even with the oil.

Also, remember that if you ever see green parts on a regular potato skin, cut it off and throw it away. If a potato has more than 25% green on its skin, throw the whole potato away. Green skin on potatoes is a mildly toxic substance called solanine – and indicative of improper storage after harvest. Eating green skin can lead to stomach upset or vomiting. You don’t have to worry about any small green part on sweet potatoes, as they are not part of the Nightshade family and are not subject to solanine.

That’s it. Enjoy!

PS – I try to be SUPER accurate with my nutrition information, and calculate everything manually – I do not use a nutrition plugin. So for those tracking macro’s, just know that I allotted for 2 tsp of avocado oil in the recipe via the spray oil, because most oil sprays do not contain accurate nutrition information on their labels – ie they claim it has 0 calories. If you use less, you can reduce the fat macro.

 



Baked Sweet Potato Fries on a rustic plate.

Ingredients

1 medium sweet potato (use regular if desired)

Cooking spray

Fine sea salt

Instructions

1

Preheat oven to 450 F.

2

Scrub potato very well with a vegetable scrubber, but do not peel. Cut into 1/4″ wide strips of various lengths. Use a large chef knife and cut one edge of the potato first so that it lays flat.

3

Spray a cookie sheet or Air Bake sheet generously with avocado oil or olive oil spray, making sure the entire bottom is covered. Spread the fries in a single layer, leaving room between them. (If too crowded, use two sheets.)

4

Mist the potatoes again on top with oil – no need to stir. Lightly dust them with fine sea salt (at this stage, the fine salt will stick to the fries much better than a coarse grain).

5

Place in oven and let roast for 10 minutes. Take out of the oven, flip them over, and roast for another 10 minutes.

6

To Serve: Pile them on a plate, garnish with coarse grain sea salt, fresh parsley, or other spice if desired, and serve with your dip of choice.

Nutrition Per Serving

Calories
100

Protein
1g

Carbs
13g

Fiber
2g

Fat
5g

Tags:

Dinner In Provence
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