Baked sweet potato shoestring fries are a delightful and healthier alternative to traditional French fries. They are made from sweet potatoes, which are sliced into thin strips, seasoned, and baked to crispy perfection. These fries have gained popularity in recent years due to their delicious taste and the fact that sweet potatoes are a nutritious source of vitamins and fiber.
History:
The history of sweet potato fries can be traced back to the United States. Sweet potatoes have been cultivated in the Americas for centuries, and over time, people began experimenting with different ways to prepare them. Sweet potato fries, including shoestring fries, likely evolved as a creative twist on the traditional potato fries. They gained popularity in the late 20th and early 21st centuries as a healthier side dish option.
Components:
To make baked sweet potato shoestring fries, you will need the following components:
- Sweet Potatoes: Choose fresh sweet potatoes that are firm and free from blemishes.
- Olive Oil: Used for coating the fries and helping them become crispy.
- Seasonings: You can use a variety of seasonings like salt, pepper, paprika, garlic powder, and even a pinch of cayenne pepper for some heat.
Steps to Prepare Baked Sweet Potato Shoestring Fries:
-
Preheat the Oven: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or a silicone baking mat.
-
Peel and Cut Sweet Potatoes: Peel the sweet potatoes and cut them into thin, shoestring-sized strips. You can use a sharp knife or a mandoline slicer for uniform slices.
-
Season: In a large bowl, toss the sweet potato strips with olive oil, salt, pepper, and your choice of seasonings. Ensure that the fries are evenly coated.
-
Arrange on Baking Sheet: Spread the seasoned sweet potato strips in a single layer on the prepared baking sheet. Make sure there is some space between them to allow for even cooking.
-
Bake: Place the baking sheet in the preheated oven and bake for about 20-25 minutes, turning the fries once halfway through. Bake until they are crispy and golden brown.
-
Serve: Once baked, remove the sweet potato shoestring fries from the oven, and let them cool slightly before serving. They are best enjoyed hot and can be served with your favorite dipping sauce, such as ketchup, aioli, or a yogurt-based dip.
Preparation Time:
The total time needed to prepare baked sweet potato shoestring fries is approximately 30-35 minutes, including prep and baking time. This may vary slightly depending on your oven’s performance and the thickness of the sweet potato strips.
These fries are not only delicious but also a great way to incorporate more nutrients into your diet. Enjoy your homemade baked sweet potato shoestring fries!
Baked sweet potato shoestring fries offer a delicious and healthier alternative to traditional French fries. Here are the nutrition facts and health information for this recipe:
Nutrition Facts (Approximate values per 3-ounce serving of baked sweet potato shoestring fries):
- Calories: 90-100 calories
- Total Fat: 2-3 grams
- Saturated Fat: 0.5 grams
- Trans Fat: 0 grams
- Cholesterol: 0 milligrams
- Sodium: 100-150 milligrams
- Total Carbohydrates: 18-20 grams
- Dietary Fiber: 2-3 grams
- Sugars: 3-4 grams
- Protein: 1-2 grams
- Vitamin A: 150-200% of the Daily Value (DV)
- Vitamin C: 10-15% of the DV
- Potassium: 350-400 milligrams
- Iron: 4-6% of the DV
Health Information:
-
Rich in Vitamins and Minerals: Sweet potatoes are a fantastic source of vitamin A (in the form of beta-carotene), which is essential for eye health and immune function. They also provide vitamin C, potassium, and some iron.
-
Fiber Content: Sweet potatoes are relatively high in dietary fiber, which can help promote a feeling of fullness and aid in digestion. Fiber is also beneficial for heart health.
-
Low in Saturated Fat: Baked sweet potato shoestring fries are low in saturated fat, making them a heart-healthy snack or side dish option.
-
Low in Cholesterol: These fries are cholesterol-free, which is great for cardiovascular health.
-
Lower in Calories: Compared to traditional deep-fried potato fries, baked sweet potato shoestring fries are lower in calories and fat, making them a better choice for those looking to manage their weight.
-
No Trans Fat: They contain no trans fat, which is a type of fat associated with an increased risk of heart disease.
-
Natural Sugars: Sweet potatoes have a natural sweetness, and while they contain some sugars, they are not overly high in added sugars.
-
Gluten-Free: Baked sweet potato shoestring fries are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease.
It’s important to note that the specific nutrition content may vary slightly based on factors like the size and thickness of the sweet potato strips and the amount of oil and seasonings used in the preparation. However, overall, these fries are a nutritious and delicious addition to your diet, providing a wealth of vitamins and minerals while being lower in unhealthy fats and cholesterol. Enjoy them as a wholesome snack or a side dish!
