Wednesday, May 05, 2010

Asian-Style Oven-Fried Sweet Potatoes

Tempura veggies move over! These sweet potato wedges pack great Asian flavor and crunch without frying. From Eat Better America.

Prep Time: 10 min
Start to Finish: 40 min
Makes: 4 servings (3 to 4 pieces each)

1/3 cup Progresso® panko crispy bread crumbs
1/4 teaspoon coarse (kosher or sea) salt
1/4 teaspoon garlic powder
1/4 teaspoon ground ginger
1 large dark-orange sweet potato (1 lb), peeled, cut crosswise in half, then cut into 3x3/4-inch wedges
1 tablespoon canola or olive oil
1/8 teaspoon crushed red pepper flakes

1. Heat oven to 400°F. Line 15x10x1-inch pan with foil; spray with cooking spray.
2. In small bowl, mix bread crumbs, salt, garlic powder and ginger. In large bowl, place potatoes, oil and pepper flakes; toss to coat. Add crumb mixture; toss to coat.
3. Spread potatoes in single layer in pan; sprinkle any remaining crumb mixture on potatoes.
4. Bake 25 to 30 minutes or until crumbs are golden brown and potatoes wedges are tender.

High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 130 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 115mg; Total Carbohydrate 21g (Dietary Fiber 2g, Sugars 5g); Protein 2g % Daily Value*: Vitamin A 270%; Vitamin C 10%; Calcium 2%; Iron 4% Exchanges: 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 Fat Carbohydrate Choices: 1 1/2 MyPyramid Servings: 1 tsp Fats & Oils, 1/2 c Vegetables

*% Daily Values are based on a 2,000 calorie diet.

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