Howdy!
Today I am excited to share with you a recipe that I have been working on for a while. My goal was to come up with sweet potato fries that were healthy and crispy. I came pretty close and I am still pleased with my original Crispy Sweet Potato Fries recipe, but today’s recipe has an actual crunch to it!
I did a sampling a couple of weeks ago with three sweet potato fry variations. I did one with crushed cornflakes, one with just egg white, and one with panko bread crumbs. The cornflakes were nice and crispy, but I found the cornflake taste, was a little over powering of the sweet potato. The egg white one was ok, but not the crisp I was looking for, but it did have a nice flavor. The third one was with panko breadcrumbs. It turned out crispy, had a crunch when you bit it and the flavor of the bread crumbs was not overbearing at all! It was the winner!!! This is a bad picture, but here is what all three looked like when I took the photo a couple of weeks ago. You can see why they never made it to my blog. Not very pretty.
I found a few key things that make the fries perfectly crisp. First thing you need to do is slice your potato into fry shape, then soak the sweet potato in water for 30 minutes. Doing this gets out the starch. Dry them off then dip them in a foamy egg white and water bath. Making sure you whip the egg whites until it’s foamy and bubbly. This gives the potato a nice coating without getting soggy, plus it adds to the crispness. Once you dip your potato in the egg whites, I took the potato and dipped it in a panko bread crumb mixture which included all my spices. Bake in the oven for about 25 minutes, or until they are nice and crispy. The cooking time really depends on how thick you cut your fries. I cut mine pretty thin, since I was hungry and I didn’t want to wait forever for them.
Since I like my food more on the spicy side, I decided to add a pinch of cayenne pepper, ground pepper and Cajun seasoning to my breadcrumbs. It made for a nice kick of heat, but not to spicy, at least I don’t think so. But for me that wasn’t enough heat. I served these with a side of ketchup with Franks Hot Sauce mixed in it. Oh man! I love this combination!! These fries were perfect and satisfied my french fry craving. I like that you can make these without deep-frying them, though I would imagine they would friggen out of this world deep-fried, but I don’t need that extra fat, not to mention the mess deep-frying makes! I have to tell you I am very HAPPY with this recipe and will be making these again and again!! Can you believe a sweet potato fry that is baked and crispy!! I LOVE it!
Spicy, crispy sweet potatoes coated in a breadcrumb mixture and baked to perfection.
Ingredients
- 4 oz sweet potato, cut into french fry strips
- 2 tbsp egg whites
- 1/2 tbsp. water
- 1/4 cup panko bread crumbs
- 1/4 tsp.black pepper
- 1 dash cayenne pepper
- 1/4 tsp Cajun seasoning
Instructions
- Place cut potatoes in a bowl of water and let it soak for 30 minutes.
- Preheat oven to 425F
- Line a baking sheet with aluminium foil and spray with cooking spray; set a side.
- Dry potatoes off.
- In a shallow bowl, add egg white and 1/2 tbsp. water; mix together until foamy.
- In another shallow bowl add bread crumbs and spices; mix well together. I squeezed the mixture between my hands to crush up the bread crumbs a pinch more.
- Dip the potatoes in egg white, than into bread crumbs and place on to prepared baking sheet. Do the same for remaining potatoes.
- Bake in oven for 25 - 30 minutes; flipping potatoes half way through cooking time. Cook the potatoes until crispy.
Notes
Calories for the whole recipe: 152, Fat: .07, Cholesterol: 0, Sodium: 123, Potassium: 409, Carbs: 32, Fiber: 3.8, Sugar: 4.7, Protein: 5.4
You have no idea how excited I was to share this recipe with you! I couldn’t wait to make them again and have a little better pictures to share with you. Every time my Husband and I go somewhere for a burger or hot dog I look for sweet potato fries. I get so disappointed when they are not on the menu. I do order them if they are deep-fried, because I love the taste so much, but I am sooooooooo happy that I can make these at home completely guilt-free. These fries will go perfect with my at home burgers or sandwiches or just to eat a big plate of them for a stand alone dinner. I have been known to make fries and just eat that as my meal. I know, I know, but they’re good! he he
I’m off, yet again! Have a great day!
Toodles,
Jennifer
YUM! When I saw the title of the post I knew I was going to love it, and love it I do!!! I will be trying this ASAP – I think I’ll actually make them tonight! Yay!!
Marie @ Little Kitchie recently posted…quick and easy peanut noodles with chicken and broccoli
Hi Marie! If yo make them, let me know what you think! Glad to finally have a sweet potato with a crunch!!
Note to self – “must buy a sweet potato” so I can try this. These look delicious!
Thanks Heather! Let me know if you try them.
These look absolutely delicious!! I want some right now. I guess it might be a good time for breakfast… or brunch I guess. xx. McKenna Lou
http://www.lynnandlou.com
p.s. We are so excited about our latest giveaway, be sure to check it out. Link: http://www.lynnandlou.com/2013/03/garnish-ed-kettle-corn-garnish-giveaway.html?m=1#comments
McKenna Ryan recently posted…“Garnish”-ed Kettle Corn + Garnish Giveaway
I think sweet potatoes can be eaten at any meal! I’ve been known to have them for breakfast!
Thanks for the invite, I’ll check it out!
I love just love sweet potatoes! I wish my daughter did since they are so good for you! But you just may have given me a new opportunity to get her to like them!!!
Amy @ Fun With Family and Fitness recently posted…Snack time!!!!!….(but don’t forget about dinner!)
My Husband hates sweet potatoes, so when I make these, I make a rustic potato for him and a sweet potato for me.
Panko somehow has a way of making just about everything better…I just know I would LOVE the crunch of these!
Joanne recently posted…Recipe: Chipotle-Sweet Potato Hash Tacos with Poached Eggs and Avocado
I couldn’t agree more about the panko breadcrumbs! I love them!!
I am so excited to make these, I love sweet potatoes!!! Yum!
Kristi @ My San Francisco Kitchen recently posted…Vegetarian Stuffed Peppers
Me too! I swear I could eat them everyday!!
This looks FABULOUS! Like all the crunch minus the guilt! YUM!
Thanks Sophia!
Sweet potatoes make such great potato fries! In my opinion, they are even better than regular potato fries. Covered with spices and bread – this looks so delicious!
Julia | JuliasAlbum.com recently posted…Pumpkin ravioli with brown butter sauce and pecans
I love them way better than regular potatoes and they are healthier for you too!
I discovered sweet potatoes not that long ago. It will by so much fun to try out this recipe
Marta @ What should I eat for breakfast today recently posted…Juicy oranges with pistachios, granola and yogurt
Me too! I started eating them about 2 years ago and I haven’t turned back! Wish I tried them earlier in life!
They look and sound awesome! I do a similar thing but take it sweet like french toast with graham cracker crumbs, cinn & sugar, as the breading
http://www.loveveggiesandyoga.com/2012/01/sweet-potato-graham-cracker-french-toast-sticks.html
I need to try your savory version!
Averie @ Averie Cooks recently posted…Tropical Green Smoothie
I’m so glad you perfected these babies! They look amazing, Jen!
Liz recently posted…Chicken Pot Pie with Herbed Goat Cheese Biscuits….#ImprovChallenge
WHAT!! totally pinning. MUST make these Jennifer! Probably this weekend. I need to rush to the store to get sweet potatoes now. They look amazing.
Sally recently posted…Mocha Java Latte Granola.