A healthy version of this classic comfort food.
What is the secret to baking crispy sweet potato fries instead of mushy ones?
1) choosing the right kind of sweet potato
2) using just a hint of regular potato flour/starch
I'm like a healthy food mad scientist!!! ;)
difficulty level: beginner
- mandolin vegetable slicer makes this a very quick prep, but a good sharp nice will absolutely do
prep time: 5-10 minutes (depending on mandolin)
cook time: 25 minutes all hands off oven time
what you need:
- 2 medium sweet potatoes. specifically Hannah sweet potato, which have a very light tan peel, with bright yellow flesh or Japanese sweet potatoes which have a purplish peel and light yellow flesh. These varieties are "dry" sweet potatoes, and unlike their orange cousins can come out way crispier. You still get all the wonderful good carbs, high fiber benefits, but not the mushiness.
- 2 tbsp potato starch/flour or corn starch
- vegetable oil spray
- 1/4 tsp salt
- 1/4 tsp onion powder
- smoked paprika (optional)
what to do:
- preheat oven to 425 degrees
- line large oven sized baking sheet with foil and spray/brush with vegetable oil
- if using a mandolin, slice sweet potatoes into 14 inch thick slices, then cut those slices into 1/4 inch thick fries with a knife.
- place potato or corn starch in a large ziplock bag.
- take a handful of cut fries, place in ziplock bag, seal bag and toss around.
- take a few fries out at a time, gently shake excess starch off by shaking potatoes gently between cupped hands, transfer to baking dish. repeat until whle batch is dusted.
- spread potatoes in single layer without crowding onto baking sheet.
- spray lightly with vegetable oil spray. -- put into oven to bake 10 minutes.
- remove from oven, flip bake another 5 minutes.
- reduce heat to 350 degrees and bake another 10
- remove from oven, sprinkle with salt onion powder and desired spices. you can use chipotle pepper powder for a spicy smokey kick.
these are amazing straight out of the oven, and can easily be reheated at 350 for 5 minutes if serving the next day... or heat in microwave.
I am still working on perfecting my sugar free homemade ketchup recipe... I 'm almost there! will post when ready :)