Healthy Snack: Yam “Fries”
By Isabel Smith, MS, RD, CDN
Yams are a great switch for sweet potatoes when making delicious and healthy baked fries. These fries are different because they are round and thin instead of long and thin. The broiler is used to expedite the cooking process of the yam fries so that they only take about 15 minutes once in the oven.
Though yams look almost identical to sweet potato from the outside, they are very different, and most noticeably in their color. The garnet yam used in this recipe, has a purple skin and a light yellow flesh. Yams are high in the heart-healthy nutrients B6 and potassium. Yams are also a good source of fiber that helps to slow digestion and helps to keep you fuller longer.
This recipe is quick and easy, and using the broiler helps the yam rounds to cook more quickly. You can add different seasonings for different flavors; such as chili powder for a spicier taste, or basil for a more Mediterranean flavor.
Ingredients
- 1 medium garnet yam, sliced into 1/4-1/2 inch-thin rounds
- 1/2 tsp extra virgin olive oil
- Salt and pepper to taste
- 1/2 tsp herbs de provence or dried/ fresh rosemary
Directions
- Pre-heat the oven to the broil setting.
- Wash and peel the garnet yam.
- Slice the yam into 1/4-1/2 inch thick rounds.
- Pour the olive oil onto the baking sheet and spread the oil thinly over the entire pan.
- Place the rounds onto the pan.
- Sprinkle the seasoning- salt, pepper, and herbs de provence or rosemary onto the yam rounds.
- Place the pan in the oven.
- Check every 5 to 6 minutes and flip any rounds that are cooking faster than others.
- Once the rounds are browned and soft/crunchy depending on the thickness- about 15 minutes, remove from oven, serve, and enjoy!
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 2
Calories: 240
Fat: 1.5g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 25mg
Carbohydrates: 53g
Fiber: 29g
Sugars: 11g
Protein: 4g