The perfect sweet potato fries {low fat, healthy and super crispy}

Fries.. Side dish, main dish, snack and from some people even categorized as staple food.

So let’s be honest, everybody loves this crispy and tasty potato sticks. But 448 calories and 22g fat, which are included in an average size portion of deep-fried potato fries, are definetly not weight and health friendly.

So some smart people out there might have come to the conclusion that oven baked, instead of deep-fried might be a better way to achieve the same goal. And some even smarter ones might also have chosen sweet potatoes instead of regular ones. All good.

BUT If you have ever tried to make oven baked sweet potato fries, I guess you have most likely ended up with a truly disappointing result of not really crispy, or crispy and burned or just mashy fries which were just acceptable because you thought they are healthy...and that’s the price you have to pay to chose an healthier option.

I feel you..Been there 10393 times, tried at least 120 different ways and always ended up with more or less the same result.

Until I stumbled across this youtube video from Mind Over Munch


And I was thrilled to try it. The only thing I didn't like was the corn-starch she used in her recipe. So I replaced the corn-starch with 2 tsp potato starch and 2 tsp non flavor soy protein powder and hoped for the best. And you know what? I received exactly the same result :). 


Here are the instructions adopted from Mind over Munch: 

Ingredients:

  • 2 sweet large potatos

  • 2 tsp potato starch

  • 2 tsp non flavor soy protein powder (might also work with other protein, but didn't try so far)

  • 2 tsp oil (used olive oil)
  • ½ tsp garlic powder
  • cooking spray
  • salt to taste

Instructions:

CUT: Cut the potato into even strips, so they'll cook evenly in the oven. Optional: peel them.

  1. SOAK: Place your cut fries into a large mixing bowl and fill with water and let them soak for about 30-45 minutes. Strain your fries and place them on a towel, patting them down to dry.

  2. STARCH: Place the fries into a large ziploc bag and add 2 tsp corn starch. Seal the bag and toss to coat
  3. SEASON: Pour your coated fries into a bowl and add oil and garlic powder. (No salt yet)
  4. Line baking sheets with foil or baking sheet
  5. SPACING: Do NOT crowd the pan. Make sure you leave space between the fries so they can breathe. You may need to bake 1 tray at a time.
  6. Bake in an oven preheated to 425°F for about 30 minutes, turn around halfway through.
  7. Remove from the oven, and add your salt to taste, tossing to coat while warm.
  8. They crisp up even more when slightly cooled down.
  9. Serve with a choice of healthy dips :). Inspiration needed? Check out my Dip, Sauce and Spread section here.

Thank you Mind over Munch, that's a real game changer :).