Prep: 30 minutes/ Cooking: 45 minutes Yield: 6 servings
Don’t wait for the holidays to serve sweet potatoes. They’re delicious all year round and handy for pack lunches or quick meals at home. These mouthwatering medallions are rich in potassium and beta-carotene and lower in fat and sodium than French fries. The aroma during baking or reheating under the broiler is reminiscent of oatmeal cookies or cinnamon toast. People who don’t usually like sweet potatoes or yams have devoured these and asked for the recipe.
Note: For a crunchier texture, slice the sweet potatoes as thin as you can with a mandoline or food processor fitted with the 1/4-inch slicing blade.
2 tablespoons ghee, melted, unrefined coconut oil, extra-virgin olive oil or avocado oil
2 teaspoons apple pie spice or ground cinnamon or dried, powdered rosemary
4 large or 6 medium sweet potatoes or yams (2 to 2 1/2 pounds):
Jersey sweets, white sweet potatoes, beauregard, or Japanese sweet potatoes, or red garnet or jewel yams
1/2 teaspoon finely ground, unrefined sea salt, optional
- Preheat oven to 400˚ F. Measure out the fat or oil and the spice and set aside.
- Rinse and scrub sweet potatoes with bristle brush. Pat dry. Remove rough sections and any soft or black spots. Peel if desired. Cut into 1/3-inch thick rounds with sturdy vegetable or chef knife or use a mandoline for potato chip-like texture. Cut into 1/2-inch thick rounds for softer, French fry-like texture.
- Place the sweet potato slices in a large bowl and toss with the fat or oil to coat well. Sprinkle on the spice and optional sea salt and toss to coat. Arrange vegetable slices one layer deep on 2 to 3 large, liberally greased cookie sheets or shallow baking pans. (For easy cleanup, line them with unbleached parchment paper.)
- Bake for about 20 minutes minutes. Flip the vegetables with a metal spatula if desired, and bake for another 15 to 20 minutes or until tender and lightly browned. For crisper slices, raise the heat to 450˚F during the last 10 minutes of cooking. Serve while warm.
- Refrigerate leftovers and use within 3 days, reheating them in an oven or toaster oven for about 10 minutes.1 serving: 205 calories, 3 g protein, 38 g carbohydrate (4 g fiber), 5 g fat, 52 mg calcium, 15 mg sodium
1 serving: 205 calories, 3 g protein, 38 g carbohydrate (4 g fiber), 5 g fat, 52 mg calcium, 15 mg sodium
Roasted Sweet Potato Fries: Cut the sweet potatoes into french fry like sticks and prepare as directed above; turn them over after 25 minutes of cooking.