Health Library

Ingredients:

• 2 medium-sized sweet potatoes or yams
• 2 teaspoons olive oil
• 1/2 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 1 tablespoon dried minced onion

Directions:

1. Preheat oven to 375 F.
2. Scrub the potatoes well. Peel the skins, as desired. Slice each potato in half, then slice each half into 4 or 5 lengthwise pieces. They should resemble steak fries.
3. Place the potatoes in a bowl and coat with the olive oil.
4. In another small bowl, mix together the pepper, garlic powder, and dried minced onion. Add to the potatoes, making sure to distribute the seasonings well.
5. Line a baking sheet with parchment paper and arrange potatoes on the sheet.
6. Bake for 25 to 30 minutes. Check for doneness at 20 minutes. Serve immediately.

Yield:

4 servings

Source:

Dana-Farber Brigham Cancer Center

Nutrition Tip

This recipe is a great way to create a healthier, non-fried version of fries straight from your kitchen. Sweet potatoes are a great source of Vitamin A, Vitamin C, Vitamin B6, fiber, manganese, potassium and several antioxidants.

The bright orange pigment in sweet potatoes comes from carotenoids, a group of antioxidants including beta-carotene, alpha-carotene, lutein and zeaxanthin. Research studies have shown that carotenoid-rich foods may help reduce the risk of colon, prostate, breast and lung cancer.