Sweet Potato Fries

This recipe takes less than 5 minutes to prepare and provides a quick and easy vegetable side dish that’s loved by the whole family. Sweet potato fries baked in olive oil offers a tasty, lower-fat, lower-sodium option versus its cousin, the deep fried French Fry. This food is also a good source of dietary fibre (leave the skin on for maximum fibre), vitamin B6, iron, and potassium, and a very good source of vitamin A, vitamin C, and manganese.

Ingredients:

Sweet Potato                                1 small           1 small
Dried Rosemary                           1 Tbsp            15 mL
Dried Thyme                                 1 Tbsp            15 mL
Olive Oil                                          1 Tbsp            15 mL
Parmesan Cheese, Shredded     1 Tbsp            15 mL

Directions:

  1. Preheat oven to 375°F.
  2. Line a large baking sheet with aluminum foil.
  3. Wash the sweet potato under cold running water and scrub away any dirt.
  4. Leaving the skin on, cut the sweet potato in half lengthwise, then cut into matchstick-sized fries about 1-2 cm thick.
  5. In a large bowl, combine sweet potato fries, dried spices, oil, and parmesan cheese.  Mix together with a large spoon.  Another quick option is to place all ingredients in a large resealable tupperware container and shake for 5-10 seconds to mix well.
  6. Spread sweet potato fries across the baking sheet, trying to allow a bit of space between each fry.
  7. Bake at 375°F for approximately 30-35 minutes.  Switch to broiling the fries on high for the last 5 minutes of cooking to make them crispier.

Serving Size Guide: 1 small sweet potato = 1 serving/person (86g/serving) = 2 vegetable servings