An easy and healthy side dish recipe that is sweet from the potato and honey, spicy from and tangy from the cayenne and chili powder, and tangy from the lime. So delicious and crispy, your family won’t believe that they aren’t fried.
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I am a big fan of anything with sweet potatoes – mashed, roasted, in a casserole, or a pie. You get the picture. But, I never developed a taste for sweet potato fries. They always seemed heavy and greasy, rarely crispy and crunchy.
Then I had the most delicious sweet potato fries that were served with a roasted marshmallow dipping sauce in a tiny hole-in-the-wall crab restaurant in Marathon, Florida. The fries were crispy and coated with a sweet and very spicy coating. I was a convert! Their marshmallow sauce was just pure decadence.
Unfortunately, that little place didn’t make it through Hurricane Irma, but it will live on forever in my mind and on my tastebuds. I wanted to recreate the flavor, but lighten it a little bit. So, this easy and healthy side dish was born.
WHAT IS A SWEET POTATO AND ARE THEY HEALTHY?
A sweet potato is a starchy, sweet root vegetable that has a thin brown skin and a vibrant orange flesh. They differ from white potatoes in that sweet potatoes are not a nightshade vegetable. They are part of the morning glory family.
Sweet potatoes are high in beta carotene, B vitamins, Selenium, Iron, and also a rich source of fiber.
KEYS TO MAKING THIS DISH
- Take the time to soak the fries before baking. This removes the extra starch, prevents them from sticking together, and helps them to become crispier.
- Drying the fries completely also helps to crisp the edges.
- Dusting them with cornstarch makes a huge difference between soft, roasted potatoes and crispy fries.
- Using a cookie cooling rack on the baking sheet will allow the hot air to circulate around the potatoes, helping to crisp the edges.
- Salt the fries as soon as you remove them from the oven.
Interested in other side dish recipes? May I suggest:
- Roasted Garlic Horseradish Mashed Potatoes
- Sweet and Sour Braised Cabbage
- Steakhouse Creamed Spinach
If you’re looking for a few more sweet potato recipes, these are delicious options:
- Roasted Sweet Potatoes, chelseasmessyapron.com
- Mashed Sweet Potatoes, Dinneratthezoo.com
- Baked Sweet Potatoes, Theforkedspoon.com
A quick and healthy side dish recipe for spicy and tangy sweet potato fries that are baked instead of fried.
- 4 medium sweet potatoes, well-scrubbed or peeled
- 2 tablespoons cornstarch
- juice of 1 large lime
- 2 tablespoons honey
- 2 tablespoons olive oil
- 1 tablespoon finely minced lime zest
- 1 teaspoon cayenne pepper for mild, more if you like it lots of heat
- 1 teaspoon salt
- 1 tablespoon minced fresh parsley
- Flaked sea salt
Slice the potatoes into bite-sized strips and place them in a large Dutch oven. Cover the potatoes with cold water and allow them to soak for at least one hour or even overnight.
Preheat the oven to 450 degrees and line a large rimmed baking sheet with parchment paper.
Drain the potatoes and dry them thoroughly with paper towels. Air-dry the potato strips while you mix up the sauce.
In a small measuring cup, whisk together the lime juice, honey, oil, zest, cayenne, and salt. Set aside.
In a ziplock bag, add the cornstarch and dried potato strips. Shake to dust the potatoes completely. Pour in the sauce and toss to coat each fry.
Arrange the sweet potatoes in a single layer on the prepared baking sheet. If you have a cookie cooling rack, this will help make your fries even crispier. Place the rack over the baking sheet and add the fries in a single layer.
Bake for 15 minutes and then flip the potatoes. Return to the oven and bake an additional 10-15 minutes until the potatoes are tender when pierced with a fork and slightly crispy.
Remove the pan from the oven. While hot, sprinkle the fries with flaked sea salt and minced parsley.
Serve the fries hot with ranch dressing for dipping.
- Prep Time: 10 minutes, plus soaking time
- Cook Time: 30 minutes
- Category: Side dish
- Method: Bake
- Cuisine: American
Keywords: easy healthy side dish, side dish, baked sweet potato fries,