My favorite baked “fries” make a really satisfying snack or side; they’re so tasty I never miss the “real” version! Tangy low-fat Greek yogurt stands in for sour cream in this cool and spicy sauce. It’s a tasty accompaniment to the sweet potatoes, but it’s also great for topping a baked potato or as a dip for veggies or baked tortilla chips (remember to figure any “dippers” into your meal plan.
2 large sweet potatoes (1 pound)
2 teaspoons canola oil
½ teaspoon chili powder
⅛ teaspoon salt
¾ cup plain low-fat Greek yogurt
1 teaspoon grated lime zest
1 tablespoon lime juice
½ – 1 teaspoon minced canned chipotle peppers in adobo sauce
½ teaspoon honey
⅛ teaspoon ground cumin
Pinch of salt
1. To make the sweet potatoes, preheat the oven to 400ºF. Spray a large rimmed baking sheet with cooking spray.
2. Peel the sweet potatoes and halve them lengthwise. Cut each half lengthwise into four wedges. Place the wedges in a large bowl; drizzle with the oil, sprinkle with the chili powder and salt, and toss to coat evenly.
3. Place the wedges cut side down in a single layer on the baking sheet. Bake until the bottoms are browned, 18 to 20 minutes. Turn the wedges to the opposite cut sides and bake until browned, about 8 minutes longer.
4. Meanwhile, to make the sauce, stir together the yogurt, lime zest and juice, chipotle, honey, cumin, and salt in a small bowl. Serve the “fries” with the sauce.
Each serving (4 sweet potato wedges and 3 tablespoons sauce): 126 calories, 18 g carbohydrate, 4 g total fat, 1 g saturated fat, 3 mg cholesterol, 3 g fiber, 5 g protein, 208 mg sodium
Carbohydrate choices: 1
Exchanges*: 1 starch, ½ fat
Jackie Mills is a registered dietitian who develops recipes for such national magazines as Cooking Light and Family Circle, as well as for books such as the American Medical Association Type 2 Diabetes Cookbook. She was formerly the food editor at Redbook magazine. Mills is a paid contributor for The DX. All opinions contained in this article reflect those of the contributor, and not of Sanofi US, its employees, agencies, or affiliates.
© 2013 The DX: The Diabetes Experience