Healthy Sweet Potato Fries
with
Rachel Edelman
A healthier substitute for traditional fries, these sweet potato fries are cut into slices, seasoned, then baked to perfection.
Transcript: Healthy Sweet Potato Fries
Hi, I'm Rachel Edelman for About.com Food. Today I'm going to show you a healthy version of sweet potato fries.Sweet Potato Fries Ingredients
For this recipe, you will need:- 2 or 3 sweet potatoes
- 2 egg whites or 1/4 cup egg substitute
- 1/2 teaspoon cumin
- 1/2 teaspoon chili
- 1/2 teaspoon garlic
- 1/2 teaspoon onion powder
Prepare the Sweet Potatoes
First preheat the oven to 425 degrees. Wash and scrub your sweet potatoes. Do this especially well if you want to keep the skin on for the fries. Today I'm going to peel the potatoes. Use 2 or 3 sweet potatoes to make the fries. Look for potatoes that are smooth, plump, dry, and clean of cuts and dents.Cut the Sweet Potatoes Into Strips
Using a stainless steel knife, cut the potatoes in half and then into strips. For thinner fries, cut those strips in half again. Keep cutting so they are as thin as you like. Put your strips into a plastic bag for later.Season the Sweet Potato Fries
Whisk 2 egg whites or 1/4 cup of egg substitute. This will help give your fries a crispy taste. This will also help our seasonings stick to our fries. For seasoning, you could just mix in some salt and maybe a little paprika, or you can flavor them with some spices.Today I'm going to make a spicy Mexican-flavored mix using half a teaspoon each of cumin, chili, garlic, and onion powder. Whisk your egg mixture again and pour it into your bag. Shake the fries all around the bag so they are coated evenly.
Prepare to Bake the Fries
I like to line the pans with parchment paper for easy clean up. Coat your pans with non-stick cooking spray. Pour your fries on the pan, and try to spread out a single layer on each pan. When the fries are more crowded, they are not as crispy.Bake the Sweet Potato Fries
Put them in the middle of the oven for 15 minutes. Pull out the pans and flip over the fries. If you can't flip them, just move them around a bit to make sure they are cooking on all sides. Put them back in the oven for another 15 minutes. Take out the pans, remove the fries, and serve while they are nice and hot!Serve and Enjoy the Sweet Potato Fries
You can dip them in ketchup, guacamole, mayonnaise, or whatever your family enjoys. Be sure to refrigerate any leftovers.Thanks for watching. To learn more, visit us on the Web at food.about.com.