Healthy and Delicious Oven-Baked Sweet Potato Fries

Looking for a delicious and healthy snack or side dish that’s crispy on the outside and tender inside? Look no further than oven-baked sweet potato fries! These sweet potatoes are coated in a bit of olive oil, salt, and pepper to give them a delightful crunch without any unhealthy fats. Sweet potatoes make for an excellent choice because they contain dietary fiber, vitamin A, and antioxidants which contribute significantly to your overall health.

With just 20 minutes of cooking time and perfect for four servings, oven-baked sweet potato fries can be made quickly and easily in a home kitchen. This recipe is not only simple but also provides a nutritious snack that satisfies the desire for something salty or savory.

Ingredients

• 2 large sweet potatoes
• 1 tablespoon olive oil
• Salt, to taste
• Paprika (optional)
• Freshly ground black pepper, to taste

Start by preheating your oven to 425°F. While the oven is warming up, peel and cut your sweet potatoes into thick fries. For best results, cut them into pieces that are about half an inch wide. Make sure all your pieces of sweet potato are roughly the same size so they cook evenly.

Once you've prepared your sweet potatoes, take a large bowl and add olive oil, salt, pepper, and paprika if using. Toss well to combine ingredients evenly coating each piece of sweet potato in the seasoning mix. Lay out the fries on a non-stick baking sheet lined with parchment paper for easy cleanup.

Transfer your sweet potato pieces onto the prepared baking sheet, spreading them into one even layer. Bake at 425°F for about 30 to 45 minutes until golden brown and crispy, flipping halfway through cooking so both sides get an equal amount of time in contact with the heat source.

When done, remove from oven letting it rest for a few minutes before serving. Once ready, garnish with extra paprika if desired and enjoy your homemade oven-baked sweet potato fries!

Tips for Perfect Oven-Baked Sweet Potato Fries

1. Choose the right sweet potatoes: Opt for larger varieties like Garnet or Cuban as they yield bigger pieces.
2. Frying oil is not required: You can use your favorite spray to add extra flavor but ensure to apply only after baking when the skin has started to crisp up slightly.
3. Cook time depends on thickness: Thicker fries will take longer than thinner ones.

Nutritional Value and Health Benefits

The sweet potato is one of nature's superfoods. A single medium-sized serving (about 110 grams) provides nearly five times the recommended daily intake of vitamin A. Vitamin A plays a crucial role in maintaining healthy skin, vision, and immune function.

Besides being rich in vitamins, sweet potatoes are also high in fiber which aids digestion. They contain less than half the calories compared to regular white potatoes making them an excellent choice for those watching their waistlines while still indulging in comfort food.

Variations and Substitutions

To give this dish a unique twist, consider adding chili powder or cumin instead of paprika; try substituting the oil with melted butter or even lemon juice to create a tangy dip. You could also add garlic powder for added depth.

• Garlic powder (for an extra layer of flavor)
• Lemon juice (for a zesty touch)

Incorporate these simple changes based on your taste preferences or dietary needs to make each batch uniquely yours. Whether enjoyed as part of brunch, paired with a salad for lunch, served alongside dinner, or simply eaten as a snack, oven-baked sweet potato fries offer versatility and satisfaction every time.