Oven-Baked Sweet Potato Fries

  • Prep Time 10 min
  • Total Time 35 min
  • Serves: 4

Ingredients

  • 1 tbsp white vinegar 15 mL
  • 1 lb sweet potatoes, peeled and cut into ½-in. (1-cm) thick fries
  • ¼ cup Compliments Balance 100% Pure Liquid Egg Whites, lightly beaten 60 mL
  • 2 tbsp cornstarch 30 mL
  • ¼ tsp salt 1 mL

Directions

  • Step 1

    Preheat oven to 450˚F (230˚C). Line baking sheet with parchment paper. Set aside.

  • Step 2

    Add vinegar to saucepan of boiling water. Blanch sweet potatoes 3 min. Drain and cool. Toss with cornstarch then dip in egg whites to moisten all sides. Arrange on baking sheet. Sprinkle with salt.

  • Step 3

    Bake 20 to 25 min. until lightly crispy on outside, tender inside.

Tip

Oven-baked fries offer lower fat and calories than deep-fried ones. Plus, sweet potatoes deliver higher levels of vitamin A than white spuds.

Nutrition Facts

  • Nutrition Description Per serving (¼ recipe):
  • Calories 140
  • Fat 4.5 g
  • Saturated Fat 0.5 g
  • Carbs 23 g
  • Sugar 5 g
  • Protein 3 g
  • Cholesterol 0 mg
  • Fibre 2 g
  • Sodium 200 mg