Recipes

Sweet & Savory Baked Fries!

Come and GET ‘EM! Sweet Potatoes are delicious and SUPER healthy;

Rich in vitamins A & C, bet-carotene, antioxidants and are registered LOW on the Glycemic Index! 

So why not make FRIES out of them?! DOUBLE BONUS of SWEET & SAVORY!!!

Warning: These tasty fries do need some love and care… so make sure you practice patience! 

The 1st batch may not come out so pretty, but they are definitely worth the wait!

Ingredients for Small Batch (Single Serving):

  • 2 medium sweet Potatoes (approx 5 oz. each)
  • 1 tbsp Olive Oil
  • 1 egg white (adds more crispiness!)
  • Sea Salt to taste
  • Black Pepper to taste
  • Garlic Powder to taste – optional
  • Olive Oil Cooking Spray OR 1 tsp Olive Olive Oil

 

Bakeware:

  • 1 baking sheet
  • Parchment Paper (adds more crispiness) OR Foil
  • Large Mixing Bowl
  • Whisk or Fork

 

Directions:

  1. Preheat oven to 450F. As the oven is warming up, place your baking sheets (by themselves) in the oven for 5-10 minutes! This helps with extra crispiness!
  2. To soften the sweet potatoes, microwave them for 2-3 minutes.
  3. Let sweet potatoes cool, then cut them into thin sticks. My 1st batch definitely didn’t take the shape of the perfect fry. I would suggest cutting the edges of each fry so they have a straight edge and are less likely to burn.
  4. Add egg white and all spices to mixing bowl. Whisk until well-blended. Add sweet potato slices to the bowl and coat well with the mixture.
  5. Remove your HOT baking sheets from oven carefully, then line with parchment paper or foil. Using Cooking Spray or Olive Oil, brush the parchment or foil.
  6. Line up the potato slices on the parchment paper or foil and DO NOT LET THEM TOUCH! Another element for added crispiness!
  7. Bake for 10-12 minutes and then flip the fries over with a spatula and bake for another 10-12 minutes (or until desired crispiness!)

4U Fitness Crispy Sweet Potato Fries

 

Macros per 114 grams/4 oz. (measured cooked and with only 1 tbsp Olive Oil):

Protein: 2 grams / Carbs:  24 grams / Fat: 7 grams

Approximately 170 calories

 

 

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