I love fries. They are not very good for me, with little nutritional value… but I love them. Once in a while, I’ll actually let myself have an order of fast food fries, but in an attempt to eat better, I have started roasting my own potatoes and sweet potatoes to make a slimmed down version of fries.
This recipe is for sweet potato fries – they turn out much softer than using white potatoes, but have higher nutritional content, and a super sweet flavour that I love! This will make a big enough batch to serve a family, or, if your family is like mine and won’t eat them, several servings to take to work for lunches, etc. They freeze OK, and microwave OK too, although they do get a bit soggy.
2-3 sweet potatoes or yams
Spices of choice (sea salt, ground pepper, oregano, etc.)
Preheat your oven to 400F. Peel the sweet potatoes and cube them into pieces the desired shape and size (skinnier pieces cook faster, but also tend to blacken a little more too). Spread them out in a single layer on a baking sheet (or two!).
Drizzle with a little olive oil, and toss to coat. I used about 1.5 tbsp per pan here. Once the pieces have been coated, sprinkle your desired spices on top. I used sea salt and fresh ground black pepper for two pans, and basil and oregano for an Italian flavour on the third.
Place the pan of sweet potatoes on the middle rack, and roast for 30-50 minutes, depending on how large the pieces are. Stir every 15 minutes to keep them from sticking and to allow them to cook evenly.
Serve immediately, or refrigerate and reheat using the microwave. I did re-toast them in the oven once, but found they got too charred/crispy.
Each batch will make a different amount based on the size of the sweet potatoes you use, but I measure out 1 cup as a serving, and estimate nutrition as follows:
Calories: 200 – 240 (depending on the olive oil)
Protein: 2 grams
Carbs: 37 grams
Fat: 4.5 – 9 grams (based on 1-2 tsp olive oil per serving)
Average cost will depend on how much sweet potatoes/yams are per pound in your area. Last week, yams were $.70/lb here, and I bought two big ones for $3.40. Those two will make at least 8 servings.
Olive Oil (2 tbsp): $.30
Yams (2 large): $3.40
Per serving: $.42
The best part of this recipe is, you can do the exact same thing with red or russet potatoes, and you have home made roasted potatoes that taste like fries…. with less fat! My family doesn’t care for the yam ones, but they love the roasted red ones. And I feel better about what I’m feeding them.
Hope you enjoy!