Baked Sweet Potato Fries with Avacado Dipping Sauce

This recipe was a perfect side!   The sweet potato fries were terrific dipped in the avocado sauce, which was amazing.  Ted and I were talking about other things that the dipping sauce would be good with.   I actually think anything would be good with this dip.   We really enjoyed and it and I think if you are an avocado fan you will too!

Serves 2-3

Ingredients:
Fries:
  • 2 large sweet potatoes
  • Cold water
  • 1 to 2 Tbsp (7 to 15 g) cornstarch
  • 2 to 3 Tbsp (15 to 30 mL) oil*
  • Pinch of salt
Sauce:
  • ½ avocado
  • Juice of ½ lime
  • 1 cloves garlic
  • 1 Tbsp (4 g) chopped parsley
  • ½ to 1 jalapeno pepper, deseeded (depending on your spice-tolerance)
  • ½ cup (90 g) plain, nonfat Greek yogurt (or vegan alternative)
  • A dash of milk (to achieve your desired texture)
  • Salt and pepper to taste
Instructions:
Fries
  1. Peel sweet potatoes and cut lengthwise into ¼ inch (0.6 cm) thick matchsticks (erring on the side thinner fries if your knife skills are atrocious like mine and you can’t seem to make them all the exact same size).
  2. Place matchsticks into a bowl of ice cold water and set in fridge for a few hours (anywhere from 1 hour to overnight)**. Remove matchsticks and pat dry. No worries if these aren’t 100% dry.
  3. Add 1 Tbsp of cornstarch to a plastic bag and toss in the sweet potatoes. Blow some air into the bag and shake shake shake. Potatoes should be lightly, evenly coated in cornstarch (add more cornstarch as necessary).
  4. Lay potatoes on a parchment paper-lined baking sheet and drizzle with oil. Toss the potatoes around to evenly coat each with oil, then arrange fries so that none are touching and each has plenty of room to breathe and let out moisture (you may need to use 2 pans).
  5. Bake fries at 425 degrees F (232 C) for 20 minutes. Remove, flip the fries, rotate the pan, and cook for another 20 minutes, or until fries have begun to brown.
  6. Turn off oven and slightly prop open the door. Allow fries to crisp for 15 more minutes.
  7. Remove from oven and sprinkle with salt. Serve hot with avocado dipping sauce!
Sauce
  1. (Make this while the taters cook!) In a food processor, mix avocado, lime juice, garlic, parsley, and jalapeno until smooth.
  2. Add Greek yogurt and continue to mix until smooth.
  3. If desired, add a dash of milk to thin the sauce to a texture of your liking.
  4. Add a pinch of salt and pepper to suit your taste.
Nutrition Information
Serving size: ⅓ recipe Calories: 381 Fat: 20g Carbohydrates: 44g Sodium: 222mg Fiber: 7.6g Protein: 6.5g

 

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