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Heavenly oven roasted sweet potato fries.
We all know that sweet potatoes are better for us than regular potatoes, right? Well, this may or not be true. Actually, they are both good choices in starches, but the sweet potato is orange, higher in certain vitamins and sweeter. Let’s take a look see at them both…
A russet potato has about 280 calories per normal baked potato size (that’s about 10 ounces but you could probably do just fine with half of one). It has about 7 grams of dietary fiber and is an excellent source of vitamins C, B6, potassium and magnesium. High in starch and carbohydrates at 63 grams, yet low in sugar and fat.
A sweet potato has about 270 calories for the same sized spud. It has no fat and will give you 9 grams of dietary fiber. A sweet potato provides 100% of your daily vitamin C requirement and is another good source for B6, potassium, and magnesium with about 62 grams of carbohydrates. It has less starch but, as the name implies, it is a sweet potato, so it has more sugar, about 19 grams.
So bottom line, both are about the same unless you are watching your sugar, and then the russet actually is the big winner.
Isn’t it funny how much misinformation is out there?
So here is a really simple recipe using a sweet potato, but you could switch it out with a russet if you wanted to. The process will stay the same. The idea behind this recipe for Oven Roasted Sweet Potato Fries was to deliver a crisp, not limp, oven roasted fry. Using the concept behind making a great pizza, heating the oven to a hot temp, pre-heating the pizza stone, etc…I thought this would work for the fries. And it did. These fries come out of the oven very nicely but eat them fast. They do get soggy if they sit around for too long, but as good as they are, they won’t.
Heat the oven to 400° F. Line a cookie sheet with foil, lightly oil or spray with cooking spray, and place in the oven to heat. Meanwhile, peel and cut the potatoes into wedges or 1/2 inch "fries". * Toss with olive oil then season with salt and the chipotle chili powder, if using. Place in a single layer on the pre-heated cookie sheet and bake for 20 - 25 minutes, stirring once or twice or until browned and crisp. Serve hot.
LindySez: You can make the “fries” any width you like, thinner ones will be crisper and cook quicker than the suggested time.
Variations: 1. Omit optional chipotle chili powder and use taco seasonings. 2. Use pumpkin seasoning in place of optional chili powder.
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