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October 16, 2006
Sweet Potato Fries
There's nothing better than oven-baked sweet potato fries. Not only are they a good source of Vitamins A and C, folic acid and potassium, but they have a sweet and salty taste too.
Oven Sweet Potato Fries
Making oven fries out of sweet potatoes brings out their inherent sweetness.
1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
1/4 teaspoon salt
Pinch of cayenne pepper
Preheat oven to 450°F. Toss sweet potat wedges with oil, salt and pepper. Spread the wedges out on a rimmed baking sheet. Bake until browned and tender, turning once, about 20 minutes total. Makes 2 servings.
Per serving: 122 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 19 g carbohydrate; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.
Roasted Sweet Potatoes with Balsamic Drizzle
A dark, tart syrup of reduced balsamic vinegar (an inexpensive brand is fine) is a sexy accent for oven-roasted sweet potato wedges. When making the drizzle, be sure to stand over the pan near the end: it can go from perfectly caramelized to horribly burned in just a few moments.
1 1/2 pounds sweet potatoes (about 3 medium)
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1 cup balsamic vinegar
2 tablespoons honey
1 teaspoon butter
1. Preheat oven to 425 degrees F. Line a rimmed baking sheet with foil.
2. Peel sweet potatoes and cut into 1/2-inch-thick wedges. Place on the prepared baking sheet, drizzle with oil and toss well. Spread the wedges in a single layer and bake until tender when pierced with a knife, 25 to 30 minutes. Remove from the oven; season with salt and pepper.
3. Meanwhile, combine vinegar and honey in a small saucepan. Bring to a boil over medium-high heat and cook until syrupy and reduced to 1/3 cup, 12 to 15 minutes. (Watch the syrup carefully during the last few minutes of reducing to prevent burning.) Swirl in butter and remove from heat. Drizzle the warm sauce over the roasted sweet potatoes. Makes 4 servings.
Per serving: 212 calories; 5 g fat (1 g sat, 3 g mono); 3 mg cholesterol; 42 g carbohydrate; 2 g protein; 3 g fiber; 197 mg sodium. Nutrition bonus: Vitamin A (420% daily value), Vitamin C (30% dv).
To make ahead: The balsamic drizzle (Step 3) will keep in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop, adding a little water if the syrup has thickened too much, before drizzling over the roasted sweet potatoes.
Posted by Lisa at October 16, 2006 01:24 PM
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