CRISPY Yam Fries (or sweet potatoe fries, sam difference)

SHBoss1673
SHBoss1673 Posts: 7,161 Member
edited September 19 in Recipes
easy but you need 1 thing you may not have, a spray bottle for a water/oil mix.

ingredience needed:
-3 to 5 yams (peel them if you like, I just wash em)
-Canola or EV olive oil
-Water
-Sea salt or any spices you may like on fries (I love chili powder)

here is the steps.

1 preheat the oven to 450
2 take the Yams and cut them up into pieces.
3 take 2 oz of canola oil and about 8 oz of water, pour them into the spray bottle
and shake it up a lot.
4 take a baking sheet and coat the bottom with the oil/water spray
5 put the fries on it, spray them with more oil/water then sprinkle whatever spices you like on them (I
use some chili pepper or sea salt and oregano usually .
6 bake them for about 12 to 15 minutes (depending on how big you cut the pieces bigger = longer)
7 turn the oven to broil and broil them for about 1 to 1.5 minutes per side or until browned

Pop em out and there you have it.

NUTRITION:
for about 3 oz serving (about a hand full or a single medium sized yam) it's about 250 calories with about 12 g of fat (only 2 saturated) but 9 COUNT EM 9 grams of fiber(about 7 if you peel the skin)
If you use a cooking spray or pam instead of the oil/water mix, it will have less fat and calories, but I don't guarantee how cripsy they will get (I'm sure it will work, but I love my oils so I don't try)

Replies

  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    easy but you need 1 thing you may not have, a spray bottle for a water/oil mix.

    ingredience needed:
    -3 to 5 yams (peel them if you like, I just wash em)
    -Canola or EV olive oil
    -Water
    -Sea salt or any spices you may like on fries (I love chili powder)

    here is the steps.

    1 preheat the oven to 450
    2 take the Yams and cut them up into pieces.
    3 take 2 oz of canola oil and about 8 oz of water, pour them into the spray bottle
    and shake it up a lot.
    4 take a baking sheet and coat the bottom with the oil/water spray
    5 put the fries on it, spray them with more oil/water then sprinkle whatever spices you like on them (I
    use some chili pepper or sea salt and oregano usually .
    6 bake them for about 12 to 15 minutes (depending on how big you cut the pieces bigger = longer)
    7 turn the oven to broil and broil them for about 1 to 1.5 minutes per side or until browned

    Pop em out and there you have it.

    NUTRITION:
    for about 3 oz serving (about a hand full or a single medium sized yam) it's about 250 calories with about 12 g of fat (only 2 saturated) but 9 COUNT EM 9 grams of fiber(about 7 if you peel the skin)
    If you use a cooking spray or pam instead of the oil/water mix, it will have less fat and calories, but I don't guarantee how cripsy they will get (I'm sure it will work, but I love my oils so I don't try)
  • Fitness_Chick
    Fitness_Chick Posts: 6,648 Member
    Thanks for sharing your recipe!:drinker: :wink:

    FC:heart:
  • kchabby76
    kchabby76 Posts: 65
    OMG- I LOVE sweet potato fries. I usually buy them at Trader Joes. I'll have to try to make my own!
  • SHBoss1673
    SHBoss1673 Posts: 7,161 Member
    wow, I really screwed up my spelling in the Topic title huh? A....Dooooyyyyy!

    I'm so impatient sometimes.
  • jessmomof3
    jessmomof3 Posts: 4,590 Member
    I love these and make them often! Even my kiddos gobble them up! :bigsmile: I haven't tried it w/ a spray bottle though, good idea!
  • janiebeth
    janiebeth Posts: 2,509 Member
    Sounds great - thanks for sharing.

    janiebeth
  • AmyNVegas
    AmyNVegas Posts: 2,215 Member
    Thanks for the recipe! :drinker: And I didn't even notice the typo until you pointed it out! :laugh: It's all good!

    Amy:bigsmile:
  • hdtoolgirl
    hdtoolgirl Posts: 93 Member
    I make them about 3 times a week!! I love them!!
  • porka29
    porka29 Posts: 868 Member
    I have made these twice from something I saw in Fitness Magazine, but will try the water/oil spray. Was just thinkin the other day that I haven'y used that olive oil spray cannister I bought!:wink:
  • 1Corinthians13
    1Corinthians13 Posts: 5,296 Member
    I love sweet potato fries, but I can never make them crispy. Maybe the key is in the broiling? I also love to add cinnamon....yummy.
  • hdtoolgirl
    hdtoolgirl Posts: 93 Member
    I cook mine on a pampered chef baking stone. It pulls the extra moisture out of the potatos. If you have one, it really makes a difference.
  • Mom_To_5
    Mom_To_5 Posts: 646 Member
    i'm making these now, are they in the food database and if so where?
  • deanea
    deanea Posts: 1,437
    and they actually go crispy....I've tried to make them a couple times and they have been a failure, very soggy

    A
  • Mom_To_5
    Mom_To_5 Posts: 646 Member
    so far they aren't getting crispy here either:sad:
    We had them at The Keg last weekend and they were so good!!
  • deanea
    deanea Posts: 1,437
    so far they aren't getting crispy here either:sad:
    We had them at The Keg last weekend and they were so good!!

    I think they must coat them with something??? I'd love to be able to make them at home
  • Mom_To_5
    Mom_To_5 Posts: 646 Member
    either that or they deep fry them which i don't want to do for obvious reasons, but they were so good. A friend of mine that live in California says Trader Joe's sell them
  • FitnessGeek
    FitnessGeek Posts: 487
    I :heart: yams!
  • Patwin55
    Patwin55 Posts: 100 Member
    Okay, I'm sorry to be a stickler, but yams are long, look like skinny footballs and have white flesh. They are nasty, bland and awful! Sweet potatoes are a marvelous food from heaven (or under the ground.) I blame that Bruce's Yams company for the misconception that the two are synonymous.
  • Patwin55
    Patwin55 Posts: 100 Member
    Thanks for the marvelous recipe! I can't wait to try them!
  • FitnessGeek
    FitnessGeek Posts: 487
    Okay, I'm sorry to be a stickler, but yams are long, look like skinny footballs and have white flesh. They are nasty, bland and awful!

    Even though yams lack the beautiful color of sweet potatoes, they can be just as sweet in taste when cooked and even have more natural sugar than sweet potatoes. I :heart: baked yams.

    Yams or sweet potatoes would be equally good with this recipe imo. :bigsmile:
  • Mom_To_5
    Mom_To_5 Posts: 646 Member
    ok, so i made these and they were not crispy, they were nothing like the ones from The Keg, but they were still not that bad, kids didn't like them though, well except the baby but them again he used to eat sweet potato baby food just a couple months aggo, so i'm sure he recognized the taste.
    might have to just fry them next time to see if they get crispy, i know not healthy but...........

    what is the difference between sweet potatoes and yams anyways?
  • Heather125
    Heather125 Posts: 433 Member
    yum thanks I'm going to try these
  • Mom_To_5
    Mom_To_5 Posts: 646 Member
    I finally found store bought sweet potato fries and "oven roasts" here in Canada, they are made by McCain and they are really new, not many grocery stores carry them yet, and they are really good!! We tried the fries on Sunday and had the oven roasts ones last night!! Going to have some leftovers from last night today for lunch! YUMMY!!
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