Monday, June 7, 2010

Baked Sweet Potato Fries with Honey-Lime Dip

I was a little unsure about trying these sweet potato fries. I have had them at restaurants before and didn't think they were all that great. I thought I would give it a try anyway. Let me just tell you, I will be making these again very soon. They were SO good! I was not crazy about the dipping sauce. I thought they were much better all by themselves. 
The recipe and photos came from one of my favorite food blogs, Our Best Bites

Baked Sweet Potato Fries with Honey-Lime Dip

2 medium-sized sweet potatoes*
2 T extra virgin olive oil
1/2 t cumin
1/2 t oregano
1/2 t coriander
1 t kosher salt
1 t parsley
fresh ground pepper (about 10 turns of a pepper mill)

*you want 1lb sweet potatoes after they are peeled, sliced, etc. If you weigh them at the store make sure you have a little more than a pound to allow for the peeling, and tossing of small pieces.

Preheat oven to 425 degrees. Spray a cookie sheet lightly with cooking spray. Don't use a silpat, or parchment, or anything like that. You want them right on the cookie sheet.

Slice your sweet potatoes into french fry shape and size. I like mine to be 1/4", or maybe a tad bit bigger. Cutting them larger, like steak fries will sometimes result in a big soggy mess, so stay small to get the best results.

It's important that all of the pieces are evenly sized to ensure even cooking. So toss any irregular pieces aside (or eat them in another dish). When you're ready you'll have something that looks like a pile of carrots.

Put the sweet potatoes in a bowl and drizzle the olive oil over them. Use your hands to make sure each one is coated. If you've got more than a pound of sweet potatoes, add a little extra olive oil. They should all be glistening, just eyeball it.

Then sprinkle on all of the herbs and spices and continue to toss until well coated.

Place the fries on the baking sheet. It's very important that they are not touching, but can place them pretty close together.

*if you end up needing more than one cookie sheet make sure they are spaced more than one rack apart in your oven to prevent steaming. Also, rotate the pans when you take them out to flip. 

Place cookie sheet in pre-heated oven and set the timer for 15 minutes. Don't open the oven door, not even for a peak! Let them do their thing.

After 15 minutes take pan out of oven and flip the fries. If you try to do it one at a time it will take forever, I take a long spatula and get a bunch at a time. It's super quick. Just flip, and then make sure they're spaced out again. Be careful because at this point they're quite soft.

Put the pan in the oven and cook for another 15-20 minutes. Just keep an eye on them. They should be nice and golden brown.

Take them out of the oven and serve immediately. They cool off very quickly so they're best eaten right away. Serves about 4.

Honey-Lime Dip for Sweet Potato Fries

6oz container plain, low-fat yogurt
1 T mayo (low cal is fine)
1/2 T honey
1/2 lime
1/4 t cumin
1/8 t oregano
1 t parsley
1/2 t granulated onion
3/4 t kosher salt

Mix honey and yogurt until combined and give it a big squeeze from the lime half. Add in spices and herbs.     

- One serving is 3 weight watchers points (add 1 extra point for 2T dip)
- These fit into phase 2 of the South Beach Diet

- A serving has 147 calories, 5 g of fat, and 4 grams of fiber.


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