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Sweet potatoes are a delicious and healthy alternative to regular French fries. To make your own sweet potato fries, start by rinsing and peeling your potatoes. Cut them into thin matchsticks for a golden, crispy result. For softer fries, slice the potatoes into wedges. Toss the fries with olive oil and your favorite seasonings, then bake them for 25 to 30 minutes at 400°F (204°C).
Ingredients
Oven Baked Sweet Potato Fries
- 2 large sweet potatoes, peeled
- 1 tablespoon olive oil
- ½ teaspoon sea salt
- Seasoning (optional)
- Non-stick cooking spray
Makes 4 servings
Steps
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Rinse the sweet potatoes thoroughly with cool water. Hold each sweet potato under your faucet and lightly scrub the skin with cold water to remove any dirt or debris. It’s especially important that you clean the potatoes off thoroughly if you plan to leave the skins on. [1] X Research source- Clean the potatoes even if you plan to remove the skin. This prevents dirt and bacteria from spreading from the skin to the freshly cut potato flesh.
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Pat the potatoes dry with a paper towel or soft cloth. Sweet potatoes can be slippery, so it’s important to dry them off well before you start slicing them. Place the rinsed potatoes on a dry paper towel. Use a dry paper towel or cloth to soak up excess moisture on the potato skin. [2] X Research sourceAdvertisement
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Use a vegetable peeler to remove the outer skin (if desired). Hold the sweet potato vertically in your non-dominant hand. Hold a serrated or regular vegetable peeler in your dominant hand. Make long, even strokes along the potato’s skin from root to tip. [3] X Research source
- After skinning the first section, turn the potato and continue the root-to-tip strokes until all of the skin is gone.
- You don’t have to remove the skins if you don’t want to. Many people enjoy the skin’s texture, and it's packed with vitamins and minerals. [4] X Research source
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Slice off both ends of each potato. Hold the potato horizontally on a flat surface, like a sturdy cutting board, with your non-dominant hand. Pick up a sharp knife with your dominant hand. Slice about 1 inch (2.5 cm) off both ends of each potato that you're using. [5] X Research source
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Roll the potato on an even surface to find the flattest side. Holding the potato horizontally against the cutting board, roll the potato gently with your hand until you find the flattest, most stable side. This will make slicing the potato much easier and safer. [6] X Research source
- If there isn’t a stable side, slice a thin sliver off one of the sides to create one. A 1 ⁄ 8 inch (0.32 cm) sliver will do the trick.
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Slice the potato lengthwise in 1 ⁄ 2 inch (1.3 cm) planks. Starting on 1 of the long sides, slice the potato from end to end into pieces about 1 ⁄ 2 inch (1.3 cm) thick. Work your way systematically to the other side of the potato until the whole thing has been sliced into 1 ⁄ 2 inch (1.3 cm) planks. [7] X Research source
- Make the planks as even as possible so you'll end up with consistently sized fries.
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Stack 2 of the planks together. Put one of the 1 ⁄ 2 inch (1.3 cm) planks in front of you, then place another 1 right on top of it. Hold the 2 planks steady with your non-dominant hand, then slice them lengthwise into sticks approximately 1 ⁄ 2 inch (1.3 cm) thick. [8] X Research source
- Make the matchsticks as consistent as possible to ensure even cooking.
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Continue cutting matchsticks until you've used all of the potatoes. Repeat the same action as before by stacking 1 plank on top of the other, then slicing the planks lengthwise to create sticks that are 1 ⁄ 2 inch (1.3 cm) thick. Continue until you’ve sliced up all of your potatoes. [9] X Research source
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Cut each potato in half. After rinsing each potato and removing the skins (if desired), hold 1 potato against a flat surface with your non-dominant hand. If the potato has a flat side, place that against the surface for the most stability as you make the slice. Cut the potato in half crosswise down the middle. [10] X Research source
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Slice each piece in half lengthwise. Cut each of the potato halves in half again, but this time do it lengthwise. Be sure to hold the pieces steady with your non-dominant hand as you slice through each one. Set the pieces aside as you finish them. [11] X Research source
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Slice the pieces in half lengthwise one more time. Return to your pile of potato pieces, then cut each piece in half once more. Be sure to cut each one lengthwise so you end up with long wedges rather than short, stumpy ones. Make each wedge approximately 3 ⁄ 4 inch (1.9 cm) thick. [12] X Trustworthy Source American Cancer Society Nonprofit devoted to promoting cancer research, education, and support Go to source
- Try to make the wedges as consistent in length and width as possible to ensure even cooking.
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Preheat your oven to 400°F (204°C). Allow your oven to heat up fully while you finish preparing your sweet potato fries. [13] X Research source
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Line 2 baking sheets with foil and coat them with cooking spray. Pull 2 pieces of aluminum foil off the roll that are about the same size as your baking sheets. Use 1 piece of foil to line each baking sheet. Spray the surface of both sheets evenly with non-stick cooking spray. [14] X Research source
- If you use aluminum foil with a "non-stick" side, you can probably skip the cooking spray.
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Toss the sweet potato fries with olive oil and salt. Place your sweet potato pieces into a large mixing bowl. Drizzle the olive oil over them. Add the salt, then toss the potatoes so that the matchsticks are coated evenly with the oil and seasoning. [15] X Research source
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Scatter the sweet potato fries in a single layer on the baking sheets. Divide your sweet potato pieces in half, then spread them evenly in 1 layer on each baking sheet. Arrange the matchsticks or wedges so that none of them are touching each other. This will prevent sogginess. [16] X Research source
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Customize the flavor with spices (if desired). Evenly sprinkle the sweet potato fries with your choice of seasoning. For something simple, try 1/4 teaspoon of black pepper and 1/2 teaspoon of paprika. [17] X Research source
- Consider adding 2 tablespoons (29.6 ml) of Parmesan cheese and 1 tablespoon (14.8 ml) of rosemary.
- For Cajun-inspired fries, sprinkle with 1/4 teaspoon of cayenne pepper, 1/2 teaspoons of oregano, 1/2 teaspoons of garlic powder, and 1 teaspoon of dried thyme. [18] X Research source
- For a Tex-Mex flavor, sprinkle with chili powder, cumin, garlic powder, and sea salt. Customize the amount used for each seasoning according to your personal taste. You can also use pre-packaged taco seasoning to achieve similar results. [19] X Research source
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Bake the fries for 25 to 30 minutes. Carefully place the baking sheets on separate racks in your preheated oven. Close the oven door. Bake the fries for 25 to 30 minutes. They’re ready to be removed from the oven once they’ve turned golden. They should be crispy on the outside and soft on the inside. [20] X Research source
- If you cut the potatoes into wedges, they may need a few extra minutes in the oven to get crispy on the outside -- just make sure you keep an eye on them!
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Season with salt to taste and serve the fries immediately. Break the fries up into 4 equal portions and plate them. Taste one of the fries, then add a little more salt if you think it’s needed. Serve the fries immediately. They taste great on their own, or you can serve them with a dipping sauce like blue cheese dressing or honey mustard. [21] X Research source
- Put leftovers in an air-tight container and store them in the fridge for up to 6 days. [22] X Research source
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Things You'll Need
- Cutting board or other flat surface
- Vegetable peeler
- Sharp knife
- Large bowl
- 2 baking sheets
- Foil
References
- ↑ https://www.thekitchn.com/how-to-peel-and-chop-sweet-potatoes-3-ways-248406
- ↑ https://www.thekitchn.com/how-to-peel-and-chop-sweet-potatoes-3-ways-248406
- ↑ https://www.thekitchn.com/how-to-peel-and-chop-sweet-potatoes-3-ways-248406
- ↑ https://spoonuniversity.com/lifestyle/can-you-eat-sweet-potato-skins-or-have-we-just-been-fooling-ourselves
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ https://www.thekitchn.com/how-to-peel-and-chop-sweet-potatoes-3-ways-248406
- ↑ https://www.thekitchn.com/how-to-peel-and-chop-sweet-potatoes-3-ways-248406
- ↑ https://www.thekitchn.com/how-to-peel-and-chop-sweet-potatoes-3-ways-248406
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ http://carrotsncake.com/2012/03/how-to-make-sweet-potato-wedges.html
- ↑ http://carrotsncake.com/2012/03/how-to-make-sweet-potato-wedges.html
- ↑ https://www.cancer.org/healthy/eat-healthy-get-active/eat-healthy/find-healthy-recipes/appetizers-side-dishes/baked-sweet-potato-wedges.html
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ https://minimalistbaker.com/cajun-baked-sweet-potato-fries/
- ↑ http://www.perrysplate.com/2013/04/seasoning-for-sweet-potato-fries-and-other-things.html
- ↑ https://spoonuniversity.com/how-to/everything-need-know-sweet-potatoes-plus-easy-delicious-recipe
- ↑ https://www.ncsweetpotatoes.com/recipe/sweet-potato-fries-with-blue-cheese-dressing/
- ↑ http://onetwosimplecooking.com/blog/2014/1/24/baked-sweet-potato-fries
About This Article
Article Summary
X
To cut sweet potatoes into matchstick fries, peel the potato and slice about 1 inch off the ends. Next, roll the potato onto the flattest, most stable side, then slice it lengthwise into ½ inch planks. Stack the planks together, 2 at a time, and slice them lengthwise into ½ inch sticks. Toss your matchstick fries in olive oil and salt, then bake them in a preheated 425 degree F oven for 25 to 30 minutes. For tips on seasoning your sweet potato fries with ingredients like paprika and Parmesan cheese, scroll down.
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