Creamy Sweet Potato Fries Recipe
Crunchy On the Outside With Rich Sweet Potato Flavor Inside
Nov 5, 2009
Packed with nutrients, sweet potatoes rank among the healthiest vegetables. Fries made with these orange delights are far more nutritious than those made from white potatoes. A medium sweet potato contains almost twice the recommended daily allowance of vitamin A, nearly half of the vitamin C, and four times the beta carotene recommended. Sliced thick and cooked in this recipe they make a great side for a broad range of dishes from American pork chops to Indian curried lamb. Cut them thin, and they make the perfect finger food for kids or a great snack to go with Sunday afternoon football.
Ingredients for Four Servings:
Three Medium Sweet Potatoes
- ½ cup flour
- 1 Tbs Salt,
- 1 Tbs black pepper,
- 2 egg whites
- 1/3 cup water
- 2 Tablespoons Olive Oil
- Canola Oil – enough to fill a large frying pan or skillet to ¼ inch depth
Step One: Peel and Wash
Peel each sweet potato and wash thoroughly.
Step Two: MicrowaveWrap each peeled sweet potato in a damp paper towel and place in the microwave. Microwave on high for five minutes. They should be just soft enough to cut smoothly with a sharp knife without making the crisp slicing sound made when they are raw. Not soft enough for a butter knife.
Step Three: Slice FriesSlice sweet potatoes lengthwise into strips. Thick fries should be about ¼ to ¾ inches thick. Think fries should be about ¼ inch thick.
Step Four: Dredge in Flour and EggCombine flour, salt and pepper in a mixing bowl. Toss potato strips in flour mixture to coat lightly. Mix egg whites and water. Pat off extra flour and dip potato strips in egg mixture. Lift each strip out of mixture. Let excess liquid drip off, and place strips on a flat surface such as a cutting board or baking sheet.
Step Five: Fry
Heat canola oil and olive oil in frying pan on medium high heat until a drop of water sizzles when dropped in the pan.
Place potato strips in the pan ¼ inch apart. Turn when browned (30 seconds to two minutes depending upon the thickness of the strips and the heat of the oil). Continue turning until all sides are brown and crispy.
When strips are crispy brown on all sides, remove them and place on a rack or paper towel to drain.
Step Six: EnjoySprinkle with additional salt and pepper to taste. Serve with sour cream, yogurt dip, or chutney. Mmmmmm.
Health Tip:
Leave the skins on for a decadent feeling treat that has more fiber than oatmeal.
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