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Delicious Health

Updated on January 29, 2016

Flavorful, sumptuous food without common food allergens. All recipes are simple to follow and easy to prepare as well as fast. No corn, gluten, dairy, soy, vi

Sweet Potato Fries for One (or Two)


INGREDIENTS

1 sweet potato

1 Tbsp. oil

1 tsp. dried dill

1 tsp. ground paprika

1 tsp. ground turmeric

Cooking oil, spray

Salt, a pinch or to taste

1 Tbsp. brown sugar or maple syrup


Directions

Assemble the ingredients. Although the sweet potato will be peeled, I suggest that you scrub it first and remove loose dirt, mold, and any dark spots.

Peel

Peel the sweet potato and rinse it thoroughly.

Cut

Cut the sweet potato into sticks. I suggest using a very sharp knife since sweet potatoes can be hard/solid. I usually cut the potato in half crosswise. I then cut the halves into halves, and so on until the sticks are fry-size.

Season

Next, put the sticks in a bowl. Drizzle the oil over them. Use the vegetable oil of your choice. I recommend olive or coconut oil. Add the herbs and spices. I do not add salt until they come out of the oven since salt tends to pull the moisture out during the baking/broiling process.

Mix

Using your hands turn the sticks allowing the oil and other ingredients to coat them as thoroughly as possible.

Refrigerate

Cover the bowl with cellophane and place in the refrigerator for at least 1 hour or more so that the sticks can marinate.

Bake

Pre-heat the oven to 400 degrees. Remove the bowl containing the sticks from the refrigerator, and let them rest. While they are warming up, prepare a baking sheet. Lightly crumple a sheet of foil and use it to cover the baking sheet. Lightly spray the foil with a spray oil. I use an olive oil spray, but you can use any vegetable spray that you find acceptable.

Arrange

Pour the sticks onto the prepared baking sheet and arrange them in a single layer.

Bake

Place the baking sheet in the middle of your oven. After about 10 minutes you may use a spatula to carefully turn them. Check after 10 more minutes. They should feel soft, but still firm and not mushy. Remove them from the oven, and put them on a room temperature plate. Sprinkle with brown sugar and a pinch of salt if desired. Sometimes I drizzle a little maple syrup on them.

How Was It?

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Cook Time and Yield

Prep time: 15 min
Cook time: 20 min
Ready in: 35 min
Yields: Serves 1-2

Nutrition based on use of olive oil

Nutrition Facts
Serving size: 2
Calories 220
Calories from Fat126
% Daily Value *
Fat 14 g22%
Saturated fat 2 g10%
Unsaturated fat 2 g
Carbohydrates 51 g17%
Sugar 13 g
Fiber 7 g28%
Protein 4 g8%
Cholesterol 0 mg
Sodium 75 mg3%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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