Well Being: Healthy Sweet Potato Fries
I just finished having these for dinner with my chicken breast tonight and couldn’t wait to share the recipe with you guys! I’ve been making them for years but have forgotten about them lately. Glad I remembered because you’ll love them!
When I want to cheat in my diet, quite often that cheat involves having fries (real fries) out at a restaurant. Who doesn’t love fries? Sweet potatoes are part of my regular diet so when I get the craving to cheat but choose to resist and stay healthy, I make this recipe. The egg whites, EVOO and baking method allow for the crispiness like a french fry without the frying and unhealthy fats. Thank you for reading!
Annie du Jour’s Sweet Potato “Fries”
2 medium sweet potatoes (about 200g or 7oz each)
1/2 cup egg whites
1 tablespoon Extra Virgin Olive Oil (EVOO)
Salt & Pepper
Preheat oven to 425. Chop/slice sweet potatoes into the shape of fries and put them in a large bowl. Pour over them the egg whites and mix well to coat the sweet potatoes completely. Let sit for 10-15 minutes. Spray a cookie sheet thoroughly with cooking spray (I use canola oil spray). Stir the fries again in the bowl and then place fries in a single layer on the baking sheet (use tongs as you don’t want all the extra egg whites to pour onto the sheet) and sprinkle with salt, pepper and garlic salt. Don’t discard the little bit of egg white left in the bottom of the bowl. Bake fries for 12 minutes. While baking put the EVOO on a dish and get your basting brush. After 12 minutes, take fries out and using a basting brush, baste the fries with EVOO lightly and place them back in the oven for 5 minutes. Remove the fries and turn each of them over, then baste them with the leftover egg whites that are in the bowl. Return to the oven for 10-12 more minutes (note that when you flip the fries, you may want to move the fries around on the sheet because the outer fries will be more crisp than those in the middle so for even cooking move the ones in the middle to the edges). Remove from the oven and lightly baste with EVOO and place back in oven for 5 minutes. Lastly, turn the oven up to broil and, watching VERY closely, broil them for 2-3 minutes until lightly golden brown and slightly crisp. Make sure to increase cooking time if you make more than this recipe calls for. Enjoy with ketchup!
Nutrition Information (per serving – just the fries, doesn’t include ketchup): 150 calories, 7 grams fat (5g monounsaturated), 18 grams carbohydrates (2g dietary fiber, 4g sugar), 7 grams protein, 220% daily recommended Vitamin A, 15% daily recommended Vitamin C