Sweet Potato Fries
(3 votes)
(3 votes)
Health Score:
54 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
435
calories
Calories
Healthy, because
Even smarter
Nutritional values
These sweet potato fries are just as delicious as fast-food fries but contain way fewer calories and less fat, and nutrients such as fiber and tons of vitamin A.
These sweet potato fries make a great side to our Turkey and Avocado Burgers.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 435 cal. | (21 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 10.2 g | (34 %) |
more nutritional values
| Vitamin A | 4.2 mg | (525 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.8 mg | (123 %) | ||
| Vitamin K | 0.8 μg | (1 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 96 mg | (101 %) | ||
| Potassium | 1,196 mg | (30 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 5.333 cups Sweet potato
- Fat (for deep-frying)
- salt
- White pepper
- tomato Ketchup (to serve)
Preparation
Kitchen utensils
1 Cutting board, 1 Peeler, 1 Mandoline, 1 Small knife, 1 Large knife, 2 große Bowls, 1 Nutmeg grater, 1 flache Casserole dish (30x20x4 cm), 1 Tablespoon, 1 Teaspoon, 1 grobe Grater, 1 Brush, 1 Measuring cups, 1 Small bowl, 1 Citrus juicer, 1 Whisk
Preparation steps
1.
Peel the sweet potatoes and cut into long, thin sticks. Blanch in plenty of boiling, salted water for 2-3 minutes, then drain, refresh in cold water and drain well.
2.
Heat the deep-frying fat in a deep-fat fryer or a large pan (it is hot enough when bubbles form on the handle of a wooden spoon held in the fat). Fry the sweet potato chips in batches for about 4 minutes, or until golden brown. Drain on paper towel and season lightly with salt and pepper. Serve in napkins placed in small baskets. Serve with tomato ketchup.
