SWEET POTATOE FRIES

By LRay

The easy bread-crumb coating adds delicious crispy flavor without frying. Both sweet potatoes and carrots are high in vitamin A, potassium, and fiber; either works well in this recipe.

Each Serving 274 Cal, 9 g fat, 76 mg chol, 405 mg sodium, 38 carb, 4 g fiber, 10 g protein.

Ingredients

• OLIVE OIL
• 1 Pound SWEET POTATOES and/or CARROTS
• 2 Teaspoons OLIVE OIL
• 1/2 Cup WHITE WHOLE WHEAT FLOUR or ALL-PURPOSE FLOUR
• 1/4 Teaspoon SALT
• 2 EGGS, lightly beaten
• 2 Tablespoons WATER
• 1 Cup fine DRY BREAD CRUMBS
• 1/2 Cup GRATED PARMESAN CHEESE
• 1 Tablespoon OLIVE OIL
• 1 Recipe BABY TOMATO KETCHUP

Details

Servings 6
Preparation time 50mins
Cooking time 65mins
Adapted from BHG.com

Preparation

Step 1

1. Preheat oven to 400º F. Lightly brush a 15X10X1-inch baking pan with olive oil. Peel VEGETABLES and cut into narrow 3- to 4-inch-long wedges. Toss vegetables with 2 Teaspoons of OIL. Place the vegetables on the prepared pan. Roast 10 minutes. Remove from oven. Transfer VEGETABLES to a tray to cool until they can be handled (about 10 minutes).

2. While VEGETABLES are cooling, in one shallow bowl or pie plate, mix together the FLOUR and SALT. IN a second dish, combine the EGGS and WATER. In a third dish, combine the BERAD CRUMBS and PRARMESAN CHEESE.

3. Coat the same baking pan with 1 tablespoon OIL. Dip the cooled VEGETABLES, a few at a time, in the FLOUR mixture, then the EGG mixture, then the BREAD-CRUMBS, coating VEGETABLES evenly. Arrange coated VEGETABLES in a single layer in the pan. (You may need to do this step in two batches).

4. Roast for 15 minutes or until VEGETABLES are brown and crispy. Serve warm with Baby Tomato Ketchup.