Baked Sweet-Potato Fries

In this healthy redo of french fries, replacing russets with sweet potatoes amps up the vitamins -- and baking rather than frying reduces the fat but keeps the crunch.

  • Prep:
  • Total Time:
  • Servings: 6

Source: Body+Soul, January/February 2009


  • Vegetable oil for parchment
  • 2 large sweet potatoes (about 2 pounds), skins on, scrubbed and cut into 4-inch sticks, each 1/2 inch thick
  • 3 large egg whites (a scant 1/2 cup)
  • Mediterranean Spice


  1. Preheat oven to 450 degrees with racks in the upper and middle positions. Line two baking sheets with parchment paper and rub with oil.

  2. Put sweet potatoes in a microwave-safe container, cover, and microwave 2 minutes. Stir gently, cover, and microwave 1 to 2 minutes more until pieces are pliable. Let rest 5 minutes covered; pour onto a platter.

  3. In a large bowl, whisk egg whites until frothy, add spice mix, and whisk to blend. Working in batches, toss the sweet-potato pieces in the seasoned egg whites, letting the excess liquid drip back into the bowl. Place in a single layer on prepared baking sheets. Bake 10 minutes, then flip pieces over with a spatula. Rotate baking sheets from front to back and from one rack to the other. Bake until dark golden brown, about 15 minutes. Serve immediately.

Cook's Notes

Replace the russets with sweet potatoes and get 52 percent more vitamin C, plus more than a day's worth of vitamin A. You'll bump up the fiber, too.


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