Asian Sweet Potato Fries

Asian Sweet Potato Fries

    Ingredients  

Makes 4 servings
Parent Help Meter = HIGH

With a sharp knife, cut sweet potatoes into strips three to four inches long and ¼-inch thick.  Line a baking sheet with aluminum foil or parchment paper, and spread fries on it in one layer.  Spray them lightly with cooking spray.  In a small bowl, stir together seasoning and sugar.  Sprinkle this mixture on the fries, tossing gently.  Bake at 350° F for 45-55 minutes, until fries are soft.  Serve with ketchup or plum sauce for dipping, if desired. 

* Our testers thought that the recipe needed less of the favorite seasoning and more sugar. Also, maybe 45 minutes in the oven is too long, be careful not to overcook!

 

 

2 medium-sized sweet potatoes, peeled

1 Tbsp. favorite seasoning (cinnamon or Asian seasoning blend)

½ tsp. granulated sugar

¾ cup dipping sauce, ketchup or plum sauce (optional)

vegetable oil cooking spray (no more than ½ tsp.)

 
     

 

 

 


Nutritional Facts per Serving (without dipping sauce):

(Calculations are approximations. The nutritional content may vary depending upon degree of cooking and cooking method.)

  • Calories: 70
  • Total Fat: 0 g
  • Carbohydrate: 16 g
  • Protein: 1 g
  • % of Calories from Fat: 0 %
  • % of Calories from Carbohydrate: 91 %
  • % of Calories from Protein: 8 %
  • Fiber: 2 g
  • Calcium: 14 mg
  • Sodium: 0 mg

  • Each serving of this recipe is considered one serving of fruits and vegetables. Everyone should try to eat at least 5 servings of fruits and vegetables daily.
  • Dipping sauce will add extra calories to this recipe. One tablespoon of plum sauce is about 25 calories depending on ingredients or brand.
  • Sweet potatoes, or yams, are considered starchy vegetables. That means they have lots of starch, or carbohydrate, but provide a lot of vitamins and minerals like vegetables do.
  • The sweet potatoes in this recipe contains a lot of an important vitamin, vitamin A. Vitamin A aids in eye health and development at any age, helps promote tissue and cell growth, and keeps skin and tissue intact. All of these functions are very important for growing kids and adults as well. About ½ cup of mashed sweet potatoes contributes over 100% of the daily value for vitamin A.
  • Vitamin A is also known as beta carotene. Beta carotene is a carotenoid that gives vegetables the orange, red, or yellow coloring. Carotenoids are phytochemicals that act as antioxidants in the body to reduce cellular damage that can cause cancer and other chronic diseases.
  • If you want to leave the skin on the sweet potatoes, you can add a lot of extra fiber and nutrients to the recipe. Although tougher to eat, potato skins have a great deal of important vitamins, minerals, and dietary fiber.
  • When appropriately cooled, these make great finger foods for younger children. And fun to dip!

  • Parents need to help peeling and cutting the sweet potatoes with the sharp knife.
  • Even if you are peeling them, wash the sweet potatoes thoroughly with a vegetable brush to remove visible residue on the outside of the vegetable. This can reduce the potential for foodborne illness and eliminate any pesticides left on the skin.
  • Potatoes can be HOT right out of the oven, be sure they are cool inside and out before little fingers grab them!

Recipe courtesy of 5 A Day Fruits and Vegetables, Centers for Disease Control