My quest into domestic diva-hood is still very much underway. It’s the third week of my resolution to try a new recipe every week. Between our busy schedules, my diet, and my picky-eater boyfriend, we’ve already begun struggling to find recipes that checked off all our requirements.
– Guilt-free and healthy
– Easy/quick to make
– Limited red meats, carbs, and unnecessary sugar
– Boyfriend approved
Tonight, I made homemade chicken noodle soup for the week and sweet potato fries to snack on during tonight’s dinner. Before today, I’ve never actually bought sweet potatoes but knew they were loaded with healthy goodness! They have vitamins A, B6, C, and D. They contain iron and a good source of potassium and magnesium. Plus, they’re fat-free, relatively low in sodium, and have fewer calories than white potatoes. However, they are high in carbs so snack in moderation.
I got tonight’s recipe from the website, Natural Noshing. Although I didn’t make the dipping sauce, I’d definitely save it for later!
For Fries
2 medium sweet potatoes or yams
1 egg white
sea salt to taste
herbs or spices to taste
For Dipping Sauce
1/3 cup mayo or Vegenaise (low fat is fine)
1 Tbsp chopped chives
1/2 tsp garlic powder
1/4 to 1/2 tsp chipotle chili powder or other hot sauce (depending on how much heat you want)
juice from 1/2 lime (more or less to taste)
salt to taste
Directions
1. Peel the potatoes and cut into strips or wedges with even thickness (you choose on how thick you want, just make sure the thickness is the same to ensure even cooking). Soak in a bowl of cold water for 30 minutes to allow all starch to be removed. Drain and pat completely dry (you don’t want excess moisture!!). Meanwhile, prepare dipping sauce (if using). In a small bowl, add all ingredients and set in the fridge for flavors to meld.
2. Preheat oven to 425 F (convection is best*). Line a large baking sheet with parchment paper.
3. In a large bowl, add egg white and beat until slightly foamy. Add potatoes, salt, and choice of herbs/spices to taste. Toss to coat.
4. Spread potato slices onto the baking sheet and make sure they do not overlap and are not crowded or touching.
5. Bake for 15 minutes. Take out and flip the fries over and return to the oven for another 15 minutes or until cooked through. The thinner the fry, the shorter the time, so keep an eye on them! Reduce heat to 200F and let the fries dry for another 15-20 minutes. Remove from oven and enjoy with chilled aioli!
Once I began peeling the sweet potatoes, I immediately realized I had no idea whether they were good or not. A note for the next time I shop for sweet potatoes: Look for small to medium sweet potatoes, which are sweet and creamy. (The larger ones tend to be starchier.) The skin should be firm, smooth, and even-toned. The deeper the color of the potato, in general, the richer it is in the antioxidant beta-carotene.
I then cut them into smaller pieces. I soaked them in cold water for an hour.
Once they were done soaking, I laid them to dry thoroughly. In a separate bowl, I prepared my seasoning based on several Pinterest recipes. I used two tablespoons of brown sugar, two tablespoons of corn starch, and a dash of garlic powder, chili powder, salt, and pepper. Once they are fully coated, lay them on a baking sheet lined with foil and non-stick cooking spray. Make sure the pieces are not touching and have plenty of space. Then, cook at 425 for 15 minutes. Turn the fries over and bake for another 15 minutes.
These hit the spot, but I’d love to try different seasoning next time.