Last night's dinner for the family was a big hit. Even for the NON vegans. (because every family has at least one - right?)
Ok, they're more like Sweet Potato "Bites" than fries. But they are still pretty darn good. I was hoping for more of a crunch, but because these Sweet Potato Fries are completely fat-free, with no added oil, getting a mild crisp around the edges was all I could manage. Still - judging from the fact I used 3 large sweet potatoes, and there wasn't a single nugget left - I'd say they passed the test.
I should mention my son-in-law, Mr. Fast Food Carnivore himself, even snarfed these up.
Yes I said snarfed. I think that was a 70's word. Duuuuuude.
Baked Sweet Potato Fries
Start with 2-3 large sweet potatoes. They're red - so maybe you call them yams.
Yams. Sweet Potatoes. Whatever.
You want to peel them and try to cut them into even sized chunks.
Then drop them into a large pan filled with enough cold water to cover them completely.
Don't boil the water first and then drop them in, this will end up cooking them unevenly in the end. Start with cold water. That's the ticket.
When the water finally starts to boil, set the timer for about 4 minutes. After the 4 minutes is up you can turn off the heat. Drain them real good, and then throw them back into the pan.
Now add 2 level tablespoons of flour, and whatever spices you like. For these, I used ½ tsp each of onion power, garlic powder, black pepper, salt, and chili powder. Just toss the flour and spices right into the pan with the potatoes.
Preheat your oven to 450 degrees and get your cookie sheet ready. If it's a non-stick cookie sheet, excellent. Mine - not so much - so I used parchment paper to line the bottom.
Put a lid on the pan and - are you ready? Shake it baby, shake it. (you ever see those silly shake weight commercials….yeah something like that). What you're doing (besides looking ridiculous) is marring the edges and coating everything with your spices.
Come on sing it with me….
dance all night keep the beat
don't you worry 'bout two left feet
just shake it up
But….only for like 5 seconds or so - just enough to coat everything nicely. If you shake it up TOO much you'll end up with mashed potatoes…..not good.
Now plop them down on your cookie sheet - spaced evenly - give each one some room - and bake them for 20 - 30 minutes. Keep watching until they start to brown.
They're done when they are as crispy as you like.
I must say they go exceptionally well with Jeff Novick's Bean Burgers right off the grill.
I posted a link earlier but here's another one in case you missed it. These burgers are amazing and only use 4 ingredients. Kidney Beans, Brown Rice, Rolled Oats, and Tomato Sauce.
You can spice these burgers up by using different tomato products, ketchup, barbecue sauce, or in my case I used some leftover Marinara Sauce.
Top off with some fresh garden veggies, and maybe some fresh Hatch Green Chile Sauce and dinner….is served.
Crispy, healthy, sweet potato fries. Baked - not fried so completely 100% fat free. Perfect with freshly made bean burgers, hot off the grill.
- 3 large Sweet Potatoes ((the orange ones))
- 2 Tbs Flour
- ½ tsp Salt
- ½ tsp Black Pepper
- ½ tsp Garlic Powder
- ½ tsp Onion Powder
- ½ tsp Chili Powder
- Wash and peel the sweet potatoes
- Cut into evenly sized pieces
- Add potatoes to large pot of cold water and bring to boil
- Boil for 4 minutes and remove from heat
- Drain thoroughly and add the potatoes back into the pan
- Add flour and spices to the pan and cover
- Carefully shake the pan for about 5 seconds to evenly coat the potatoes
- Space potatoes evenly on a non-stick cookie sheet
- Bake in a 450 degree oven for 20-30 minutes until crispy