Sweet Potato Fries

Sweet Potato Home Fries

(Serves 2-3) 

Craving a bag of chips? Quick…make some home fries!  Certainly these are a better choice of starch because of all the vitamins and minerals and fiber in these potatoes.  Can you say “guilt-free binge”?


2         cups yams or sweet potatoes, peeled

1         Tbs sesame oil

1/8      tsp cayenne pepper

¼        tsp paprika, ground

¼       tsp cumin, ground

½       tsp thyme, ground

1/8 tsp sea salt

1.            Preheat oven to 450°F.  Grease a cookie sheet with oil or use parchment paper.

2.            After peeling the potatoes, slice lengthwise into ½-inch long slabs.  Then cut each slab into large matchsticks.  You will get about 2 dozen matchsticks from two potatoes.  Place in a large bowl.

3.            Drizzle oil over potatoes and toss potatoes until oil coats all sides.  Combine spices, herbs, and salt in a small dish.  Sprinkle on the potatoes and toss again until the herbs are evenly distributed.

4.            Place a single layer of potatoes on a cookie sheet and place on the middle rack of the oven for 5 minutes.  Remove cookie sheet, and with a pair of tongs, flip the matchsticks onto opposite side.  Place in oven for another 5 minutes.  Potatoes should be a little browned on the outside and tender on the inside.

Serving Suggestion:  Anytime or anywhere you crave starch, consider sweet potatoes and yams which are a lower glycemic starch than white potatoes. By the way, you can cook white potatoes the same way as above.  Enjoy!

Bites of Insight: What we commonly refer to as yams are actually a different variety of the sweet potato.  True yams are native to Africa and vary in size from a small potato to over 100 lbs with more than 600 varieties. Yams are starchier and drier than sweet potatoes. Yams will have flesh colored in white, pink or brownish-black with a rough and scaly texture. In international markets yams are sold in precut pieces. Sweet potatoes are relatively low in calories and have no fat. They are rich in Vitamin A, having five times the RDA in one sweet potato as a white potato.

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