Crispy Baked Sweet Potato Fries are a healthier alternative to traditional fries, but they’re just as crispy, flavorful, and satisfying. Sweet potatoes are loaded with vitamins A and C, fiber, and antioxidants, making them a nutritious addition to any meal. The fries are seasoned with olive oil, smoked paprika, garlic powder, and a pinch of salt, then baked to perfection. Enjoy them as a side dish or as a snack with your favorite dipping sauce.
Sweet potato fries are a flavorful, nutritious alternative to traditional fries. Their natural sweetness, paired with a crispy texture, makes them a crowd-pleaser. Packed with vitamins, minerals, and fiber, they are as healthy as they are delicious. Follow this step-by-step guide to achieve perfect crispy fries every time, complete with a nutritional breakdown.
Ingredients
- Sweet Potatoes: 2-3 medium-sized (about 600g total)
- Olive Oil: 2-3 tablespoons
- Cornstarch: 1-2 tablespoons (optional, for extra crispiness)
- Seasonings:
- Salt (1/2 teaspoon)
- Black Pepper (1/4 teaspoon)
- Smoked Paprika (1/2 teaspoon)
- Garlic Powder (1/2 teaspoon)
- Optional: Chili powder, cinnamon, or fresh herbs for added flavor
Instructions
- Preheat the Oven:
- Set the oven to 425°F (220°C) and line a baking sheet with parchment paper or a silicone mat.
- Prepare the Sweet Potatoes:
- Wash and peel the sweet potatoes (peeling is optional for added texture).
- Cut them into even matchstick shapes or wedges about 1/4-inch thick to ensure uniform cooking.
- Soak for Crispiness:
- Place the cut sweet potato pieces in a bowl of cold water and let them soak for at least 30 minutes or up to an hour. This removes excess starch, preventing sogginess.
- Drain and pat the fries thoroughly dry with a clean kitchen towel.
- Coat the Fries:
- Toss the dried fries in cornstarch for an even, light coating.
- Drizzle olive oil over the fries and mix well to ensure every piece is coated.
- Add your chosen seasonings and toss to combine.
- Arrange on the Baking Sheet:
- Spread the fries in a single layer on the prepared sheet, ensuring they do not overlap. Crowding the pan traps steam and prevents crisping.
- Bake the Fries:
- Place the tray in the oven and bake for 15 minutes.
- Flip the fries carefully using a spatula to ensure even browning.
- Bake for another 10-15 minutes, keeping an eye on them to prevent burning.
- Optional Broil:
- For extra crunch, broil the fries for the last 2-3 minutes. Watch closely to avoid burning.
- Cool and Serve:
- Let the fries cool for a few minutes before serving. This allows them to crisp up further.
- Serve with your favorite dipping sauces, such as ketchup, aioli, or a yogurt-based dip.
Nutritional Information (Per 1-Cup Serving, ~150g)
- Calories: 180-200 kcal
- Carbohydrates: 35-40g
- Dietary Fiber: 4-5g
- Protein: 2-3g
- Fat: 5-7g (mostly from olive oil)
- Sugar: 7-9g (natural sugars)
- Vitamin A: 200%+ RDA
- Vitamin C: 30% RDA
- Potassium: 15% RDA
- Iron: 3-4% RDA
Health Benefits
- Rich in Nutrients: Sweet potatoes are an excellent source of beta-carotene, converted to Vitamin A, vital for eye and immune health.
- High Fiber Content: Supports digestion, keeps you full longer, and stabilizes blood sugar levels.
- Antioxidant Properties: Protects against oxidative stress and inflammation.
- Heart-Healthy Fats: Using olive oil adds healthy monounsaturated fats.
Tips for Success
Experiment with flavors: Try cayenne for heat, cinnamon for sweetness, or rosemary for an earthy touch.
Sodium: 220mg
Cut the fries uniformly to ensure even cooking.
Soaking is crucial for a crispy texture.
Avoid excess oil; a light coating is enough.
Space the fries out to prevent steaming.
Tips for Perfect Crispy Fries
- Cut Uniformly: Ensure the fries are cut to the same thickness for even cooking.
- Avoid Excess Oil: Too much oil can make the fries soggy. Use just enough to lightly coat them.
- Space Them Out: Crowding the baking sheet traps steam, which softens the fries.
- Experiment with Seasonings: Try cinnamon and nutmeg for a sweet variation or cayenne pepper for heat.
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