Oven-Baked Sweet Potato Fries

Sep 25, 2013

Oven-baked Sweet Potato Fries are a healthy alternative to regular potato fries. Seasoned with salt, cumin, paprika, cayenne pepper and garlic they’re sure to satisfy your craving for sweet, salty and spicy!

Total Time: 40 min  •  Prep Time: 10 mins  •  Cook Time: 30 mins  •  Serves: 4

Ingredients:

• 2 medium sweet potatoes, rinsed and dried
• 2 tablespoons vegetable oil
• 1 teaspoon coarse salt
• 2 teaspoons smoked paprika
• 1 teaspoon garlic powder
• 1 teaspoon freshly-cracked black pepper
• 1/4 teaspoon cayenne pepper (optional)
• 1/2 teaspoon cumin

Directions:

1. Preheat the oven to 450 degrees.
2. Cut the potatoes into 1/4-inch strips, or thicker if desired. Mix all other remaining ingredients together in a large bowl; toss the potatoes with the mixture until they are evenly coated.
3. Pace the coated potatoes to a large baking sheet covered with parchment paper. Spread potatoes evenly in a single layer. Avoid overlapping potatoes.
4. Place baking sheet in oven and cook for 25-30 minutes, turning the fries over a few times during that time so they cook evenly. Note: depending on the thickness of the potatoes, they may take more or less time to cook so keep an eye on them.
5. Once the potato edges begin to brown and the fries begin to feel crisp, remove from oven. Sprinkle the fries with coarse salt immediately after removing from the oven.

Our take on Sweet Potatoes….

Sweet potatoes have long been a favourite in Bermuda, and many Bermudians will remember Guy Fawkes Day (Nov. 5th) celebrations when Sweet Potato Pudding – a favourite dish made with cinnamon, cloves, and lemon or orange juice was traditionally served.

Whether you prefer the orange, yellow, white, or the purple fleshed variety (yes, we said purple!), sweet potatoes are good for you. These tuberous root vegetables are packed with vitamin A, vitamin C, calcium, potassium, folate and other B vitamins, potassium, manganese and beta-carotene. In fact, the beta-carotene in one serving of sweet potatoes can provide you with a whopping 700% of your recommended daily allowance for Vitamin A because beta-carotene is a powerful natural antioxidant which converts to Vitamin A in the body. Also rich in dietary fiber – a medium sweet potato baked in its skin has 4 grams of fiber.

Sweet potatoes are typically available starting in the mid-to-late fall season in Bermuda. Select tubers with no blemishes or bruises and firm, tight skin. Sweet potatoes are best used within one week of purchase, but when stored in a dry, dark, cool place – they can last up to three or four weeks. Do not refrigerate. Serve them mashed, boiled, baked, pan-fried or oven fried.