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Recipe: Sweet Potato Fries with Spicy Yogurt Dipping Sauce

Baked sweet potato fries are easy to make at home and pack in many more nutrients than white potatoes.  The vitamins A and C found in sweet potatoes has a protective effect against cancer.  If you leave the skin on, you’re also getting the added bonus of extra fiber.

You can cut these fries as thick or as thin as you’d like; the cooking time will vary slightly.  On a similar note – if you eat french fries out, choosing a thicker cut will reduce the amount of fat you consume (this is also true for potato chips)!

Sweet Potato Fries

Serves 6-8

  • 2 lbs. sweet potatoes
  • 1 tablespoon olive oil
  • 1 teaspoon paprika
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • pinch of salt and pepper

Preheat oven to 400°F; line a baking sheet with aluminum foil.

Without peeling, cut the potatoes lengthwise, then in ½ inch thick fries.  Place into a mixing bowl and toss with all other ingredients.  Spread evenly onto the baking sheet.  Bake for 30-40 minute, turning every 10-15 minutes so all sides brown evenly.

While the fries bake, make the dipping sauce.

Spicy Yogurt Dipping Sauce

  • 1 garlic clove – minced or pressed
  • ½ teaspoon chili powder (can use any kind, for more spicy fries use Cayenne – for less spicy fries use ground ancho chili pepper)
  • ¾ teaspoon curry powder
  • ½ teaspoon cumin
  • 1/8 teaspoon ginger powder or fresh minced ginger
  • ½ cup plain low fat or non-fat yogurt

Combine ingredients and mix well.

NUTRITION INFORMATION (For 1/6 of the recipe): 71 calories, 3 grams fat, 10 grams carbohydrate, 1 gram fiber, 2 grams protein. It contains only 1 gram of saturated fat, no trans fat, and 1 mg of cholesterol. This is a great source of vitamin A.

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