Baked Sweet-Potato Fries

Name: Baked Sweet-Potato Fries
Prep time: 10 min
Total time: 35 min
Yield: 6 servings
Ingredients: 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

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.

Source: Body+Soul, January/February 2009

35 mins 10 mins 6

Total Time Prep Servings

Ingredients

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

Directions

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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Reviews

How would you rate this recipe?

jenniealice1357

8 JAN, 2012

This was a really great snack (I could eat it every night) for being on the action plan. I only did 1 sweet potato for myself and skipped the egg white wash (no animal products in week 1) and it gave me about 6 grams of protein: I was feeling a bit protein low during the detox part of the plan, so it was a good addition.
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CupcakeDreamMachine

18 MAY, 2010

I've tried to make sweet potato fries without a recipe before, and they end up tasty but limp. I think the combination of starting them in the microwave and the egg wash made them perfectly cooked. However, at 450, the parchment paper burned, but maybe it was my oven. Otherwise, they were delicious! I seasoned with old bay, cayenne, brown sugar and ate them with bbq sauce!
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Cookingcutie11

7 MAR, 2010

These were really good, and very easy to make. I think I would skip coating them with the egg whites and just toss the potatoes with a little bit of oil to coat and then add the herbs, plus I'd skip the parchment and just line the pan with foil and either cooking spray or oil to facilitate clean up.
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Cookingcutie11

28 FEB, 2010

You can find the calorie counts in the article, before the actual recipe (I found the article first and then clicked on the recipe). http://www.wholeliving.com/article/dish-makeover-french-fries
Reply
Cookingcutie11

28 FEB, 2010

You can find the calorie counts in the article, before the actual recipe (I found the article first and then clicked on the recipe). http://www.wholeliving.com/article/dish-makeover-french-fries
Reply
ejb1015

23 FEB, 2009

Delish and super easy. The spice combo adds a nice addition to the already tasty sweet potatoes. Will certainly make again.
Reply
SusetteM

20 FEB, 2009

I also would like to see the nutrition values on these recipes, since I am counting calories, fat and fiber. Thank you:)
Reply
Kathleenmf

20 FEB, 2009

I'm trying to find nutrition information on all of these "healthy" recipes. Am I missing it, or is it simply not included for any of them?
Reply
papillonluvr

4 FEB, 2009

Ah yes.....the blue words (hypertext). I use a high contrast black screen and have often not seen hypertext w/o highlighting first. I see it now. Thank you.
Reply
judykay43

31 JAN, 2009

You may click on the blue words Mediterranean Spice and the recipe will pop up for you. Hope this helps
Reply

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