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Oven-Baked Sweet Potato Fries with Curry Mayo

Makes 4 servings

Oven-baking sweet potato fries lowers the fat and calories while maintaining all the flavor. The curry mayo was a real hit with our taste testers.

Ingredients

1 1/2 lbs sweet potatoes, peeled and cut into 1⁄2-inch (1 cm) thick spears 750 g
1/4 cup canola or olive oil 60 mL
1 tsp ground cumin 5 mL
1/2 tsp sea salt (optional) 2 mL
     
  Curry Mayo  
1/4 cup light mayonnaise 60 mL
1 tsp curry powder 5 mL
1 tsp liquid honey 5 mL
  • Preheat oven to 425°F (220°C)
  • Baking sheet, lined with foil

Instructions

Step 1
Fries: In a large bowl, combine sweet potatoes, oil and cumin, tossing until fries are well coated. Spread in a single layer on prepared baking sheet. Bake in preheated oven for 15 minutes. Flip potatoes over and bake for 15 minutes or until browned and tender. Transfer potatoes to a plate lined with paper towels and sprinkle with sea salt (if using).

Step 2
Mayo: Meanwhile, in a small bowl, combine mayonnaise, curry powder and honey. Cover and refrigerate until ready to use.

Step 3
Serve fries with curry mayo for dipping.

Tips

Cut the potatoes to a uniform size and shape to facilitate even cooking.
Kids can get involved by making the curry mayo.
If you serve these fries without the curry mayo, you’ll reduce the fat content per serving by a third.

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 146
15%
Fat / Lipides 9.5 g
Saturated / saturés 0.9 g
+ Trans / trans
Cholesterol / Cholestérol 3 mg
3%
Sodium / Sodium 71 mg
5%
Carbohydrates / Glucides 15 g
8%
Fiber / Fibres 2 g
Sugars / Sucres 5 g
Protein Protéines 1 g
118%
Vitamin A / Vitamine A
17%
Vitamin C / Vitamine C
2%
Calcium / Calcium
6%
Iron / Fer
Very high in: Vitamin A
Diabetes Food Choice Values:
1 Carbohydrate
2 Fats
Variation
Use 1 tsp (5 mL) paprika and 1 tsp (5 mL) chili powder in place of cumin. Or use 1 tsp (5 mL) ground cinnamon and 2 tbsp (30 mL) chopped fresh rosemary.
Contributor
Jessica Kelly, Dietitian, Ontario
© Cook! Dietitians of Canada. 2011. Published by Robert Rose Inc.

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