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Recipe for Life: Sweet Potato Fries

Everyone benefits from nutrients in sweet potatoes

Sweet potato fries

Sweet potato fries

It’s important that everyone has a well-balanced diet – especially people living with diabetes. November is Diabetes Wellness Month.

Complex carbohydrates provide energy, so even if you’re watching your weight or blood sugar, you should not avoid carbs. The key is to manage them by eating smaller portions and cooking them in a healthy manner.

This recipe for sweet potato fries is a great way to include healthy carbs in your meal plan.

Sweet potatoes are high in beta-carotene which is good for vision and healthy skin. Besides vitamin A, they are also good source of vitamin C, potassium, and fiber.

These fries make a great side for burgers and sandwiches, or they be served as a healthy snack.

Ingredients

Sweet Potato Fries

  • 1 sweet potato
  • 1 tbsp olive oil
  • ½ cup low fat mayonnaise
  • 1 tbsp sriracha sauce or chili/garlic sauce

Spice Mix

  • 1 tsp salt
  • ¼ tsp chili powder
  • 1/8 tsp chipotle powder-
  • 1/8 tsp garlic salt
  • ¼ cinnamon

Instructions

  • Wash the potatoes and peel the skin. (You can leave the skin on for a crispier version).
  • Cut them in to slices ½ inch thick. It’s important that the slices are more or less of the same size, so that they cook evenly.
  • In a bowl – Mix olive oil with spice mix. Add sweet potato slices.
  • Spray non- stick cooking spray on a baking sheet. Preheat oven to 400 F. Line the sweet potato slices with ½ inch space between them.
  • Bake them for 15 minutes and flip them over. Now bake for another 15-20 minutes.  If you want a crispier version, you can bake them even longer. Be sure to keep an eye on them as they can quickly get burnt.
  • Serve with ketchup or hot sauce. You can also combine low-fat mayonnaise mixed with Siracha sauce. It’s delicious!

Nutrition Information

  • Servings: 2 to 3
  • One serving: 10-12 fries
  • Calories: 75
  • Carbohydrates: 15-20 grams
  • Fat: 3-4 grams
About the Author

Neelu Kohli is a Registered Dietitian with ADC's Diabetes Management program and Nutrition Services. SHe writes about healthy eating habits and nutritious recipes.