by Veronika Lazabal

Created on: July 11, 2008   Last Updated: November 26, 2010

Sweet Potato Fries - A Baked Alternative to a Fried Favorite

Everyone loves hot, delicious French fries. They are the fast food staple we have come to associate with comfort food. But if you are looking to live a more health conscious lifestyle, there is little room for those delectable deep fried hunks of starch. But don't worry, there is hope! The common potato has a close cousin, and he may just be your salvation. Sweet potatoes are an excellent source of vitamins A and C. A sweet potato is actually lower in carbohydrates than a common Russet potato. This means you'll stay fuller, longer, after eating one.

As their name implies, sweet potatoes have an innate sweetness that lends a subtle taste to whatever recipe they are in. They are easily available in most grocery stores, are inexpensive, and you won't have to fight your kids to eat them. It's a win win!

Here's a healthier, equally delicious alternative to French fries using this tasty tuber. The egg whites create a crispy crust on the outside of the "fries". This versatile recipe can also be adjusted in many different ways. Simply replace the salt and peppers with whichever seasoning combination you'd like. Try cinnamon and nutmeg for a tasty twist on dessert. Grill seasoning will add a bold kick. Celery salt and a dash of soy sauce will transport you to the Far East. Or, add a dash of Jamaican Jerk seasoning for a Caribbean snack that will please your palate and have you smiling.

Baked Sweet Potato Fries

4 medium or 3 large sweet potatoes
3 egg whites
Salt (to taste)
Black Pepper (to taste)
Crushed red pepper flakes (to taste)

Preheat the oven to 400. Peel and slice the sweet potatoes into strips. (NOTE: If you'd like, simply wash the potatoes well, and slice with the skin on. This will actually up the nutritional value, and save you time and energy!) Keep the slices as uniform as possible, so that they will cook evenly. Thin strips will result in super crisp fries, whereas big thick slices will be softer and more like steak fries.

Whisk the egg whites, salt and black pepper in a bowl, and then pour into a zip top bag. Add the slices of potatoes to the bag and shake to coat well. Spray a baking sheet with nonstick cooking spray, and then arrange the potatoes in a single layer in the sheet.

Bake about 45-50 minutes, or until brown and crisp, turning over halfway through cooking time. Sprinkle warm fries with crushed red pepper flakes to taste. Serve along side your favorite main dish, or eat alone as a guilt free snack.

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