Recipe: Baked Cajun Sweet Potato Fries
May 23, 2024
Swap regular fries for these delicious, and nutritious, potato wedges
These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.
Ingredients
- 2 sweet potatoes, cut into wedges (about 8 wedges per potato)
- 1 tablespoon olive oil
- 2 tablespoons Cajun seasoning
Directions
- Preheat oven to 425 F.
- In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
- Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
- Bake for 30 minutes or until crispy and brown on one side.
- Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.
Ingredient health benefits
- Sweet potatoes: These root veggies are beloved the world over for their flavor and versatility. But did you know there’s more to sweet potatoes than ... well, just being sweet? They’re also packed with essential vitamins and minerals like vitamin B6, vitamin C, vitamin A and potassium. These nutrients help support many aspects of your overall health, including your immune system, metabolism, blood pressure and vision. Sweet potatoes also have carbohydrates and fiber to fuel your cells and promote healthy digestion.
- Olive oil: This cooking oil is one of those ingredients that’s actually worth the hype. Olive oil is full of unsaturated fats and polyphenols. These compounds support your heart and fight inflammation that can harm your cells. Vitamin E and vitamin K, also known as fat-soluble vitamins, maintain radiant skin and strong bones. Olive oil also elevates your good “HDL” cholesterol while lowering your “bad” (LDL) cholesterol. And powerful antioxidants suppress free radicals, damaging little particles that harm your cells in ways that can lead to cancer. While all olive oil has these benefits, extra virgin olive oil (EVOO) is the highest quality, so don’t hesitate to pick some up if it fits within your budget!
Nutrition information (per serving)
Serving = 1 cup
Calories: 110
Total fat: 5g
Saturated fat: 0.5g
Trans fat: 0g
Protein: 2g
Carbohydrate: 16g
Dietary fiber: 3g
Sugar: 5g
Cholesterol: 0mg
Sodium: 57mg