Sweet Potatoes for Any Season

Lemony Pepper Sweet Potato FriesAlthough most people only think about this starchy vegetable at holiday times when it finds its way into sweet side dishes or baked into pies, sweet potatoes make a wonderful addition to lunch or dinner throughout the year. Sweet potatoes (Ipomoea batatas) can be baked, boiled, or even micro-waved as a healthy side dish or added to a main dish at any meal. One baked, medium (5″ length) sweet potato provides approximately 103 Calories, 3.8 grams of fiber, 23.61 grams of carbohydrate, 22.3 mg Vitamin C (37% DV), 21,909 IU of Vitamin A (438% DV). If you are looking for a way to add this colorful vegetable that is packed with Vitamin A and C to your diet, consider preparing the following recipe.

Lemony Pepper Sweet Potato Fries

Yield: 3 cups

Ingredients:

  • 1 lb raw sweet potatoes (approx 3-4 medium)
  • 1/4 cup lemon juice
  • 1 Tbsp Mrs. Dash® lemon pepper seasoning blend or other favorite seasoning

Instructions:

  1. Preheat oven to 325°F. Line two baking sheets with aluminum foil. Spray or rub with cooking oil.
  2. Peel sweet potatoes and cut into fries that are approximately ½” thick by 2-3″ long.
  3. Mix lemon juice and lemon pepper seasoning blend in a large bowl.
  4. Add sweet potatoes and toss to coat.
  5. Spread sweet potatoes in a single layer on the two baking sheets.
  6. Bake for 30 minutes or until the fries have decreased in size by half and are soft in the middle.

About Meredith Hink MS, RD, CD

I am a Corporate Dietitian with a foodservice distribution company. My professional areas of interest include food safety and sanitation, food marketing, food law, and vegetarian nutrition. In my spare time I am an avid food photographer and enjoy spending time with my husband and two dogs.

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