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Jun 262012
 

Hey people! How is your Tuesday going? I personally had another super busy day at work, despite my initial assessment that it was going to be slow. Boy was I wrong. My day was filled with a ton of pointless meetings that sucked away all my time and soon I realized it was 5:00 and I still had a ton of stuff left on my to-do list 🙁 Worst feeling ever! Luckily I sped through my afternoon and got out of there by six. Thank goodness!

Anyway, I had a really scary thing happen to me this morning. When I woke up and turned on the sink to brush my teeth, there was no water. As in, not even a drop came out of the faucet. Instead the sink just made a weird noise like water was rushing up into the pipe but nothing came out.

Naturally instead of calmly waiting to see if it would turn back on, I panicked and started getting really concerned about how I was going to wash my face, take a shower, etc. I woke up Fabio in a panic and he told me to go walk Jack and test the water when I came back. I was annoyed about having to walk with Jack, but I didn’t want to risk getting all sweaty from a run in case I couldn’t shower before work.

Of course by the time I got back the water was on (how did Fabio know that would happen?!?) but by then I had already wasted a lot of time and couldn’t squeeze in my run with Jack. At least there was water though! You should have seen how happy I was when I finally got to brush my teeth…

Workout

Despite missing my run with Jack this morning, I was able to complete an Insanity DVD. I was hoping to do the Pure Cardio DVD despite the fact that it has been skipping lately. Unfortunately, when I popped it into the machine it wouldn’t even load! I tried taking it out and putting it back in, but even then it was barely working and the intro froze. Grrrr. I guess I need to illegally download buy a new one.

Once I got the next DVD (Plyometric Circuit) into the machine I was on my way. That makes two consecutive mornings this week completing Insanity so I am off to a good start for the week!

Recipe

After I got home from work yesterday, Fabio and I headed to the grocery store to pick up a few necessities for the kitchen. On my list was one of my favorite vegetables (or tubers?) sweet potatoes! Yum!

I have made a few really delicious sweet potato recipes (like ones that are stuffed with feta) but I realized I don’t have my recipe for sweet potato fries on the blog. That had to be fixed immediately! These get so crispy in the oven, have a great spicy/sweet flavor, and don’t use any oil! My secret ingredient? Egg whites! Here’s how they come together…

First I preheated the oven to 450 degrees. Then I placed one large sweet potato in a microwave-safe bowl and heated it for two minutes until the sweet potato was partially-cooked and a little easier to cut into.

Then I cut both pointy ends off my sweet potato and cut it into french fry-size wedges.

Then in a separate bowl I mixed together a bit of salt, pepper, cayenne pepper, and paprika with an egg white. I whisked this mixture until the egg white started to froth.

Then I tossed the sweet potato wedges in the egg white mixture and spread them out evenly on a greased rack on top of a foil-lined cookie sheet. Placing them on the rack allows the hot air to circulate evenly around the wedges so they get crispy on all sides. No one likes a french fry that’s crunchy on one side and mushy on the other! Just make sure to spray the rack with non-stick spray because the egg white will make the potatoes stick.

Then I placed these in the oven for about fifteen minutes until they were fully cooked and started to brown on the top.

Note: I got impatient at the end and turned the oven up to broil because the rest of my food was ready and I didn’t feel like waiting for the potatoes. If you do this they will taste fine but might burn a little at the edges. I don’t mind the taste, so this is a good way to speed up the cooking process if you’re in a rush!

Then I allowed the potatoes to cool for a few minutes before transferring them to my plate.

The egg white makes these fries get much crispier than when you just bake them with oil. I’m not sure why but maybe it’s because of the protein? Sort of like how meringues get crisp in the oven? I’m not exactly sure what the science is behind it, but I am all for it! I have also remade my regular baked french fries with this method and they came out awesome!

I served these with a turkey burger and spinach and had myself a delicious, comforting meal!

Yum! You must try using the egg whites!

Crispy Baked Sweet Potato Fries
Author: 
Recipe type: Side Dish
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
These baked sweet potato fries come out nice and crispy due to their secret ingredient...an egg white!
Ingredients
  • 1 large sweet potato
  • 1 egg white
  • Pinch of salt
  • Pinch of pepper
  • Seasoning of choice (I used cayenne pepper and paprika for a sweet/spicy flavor)
Instructions
  1. Preheat oven to 450 degrees.
  2. Place sweet potato in a microwave-safe container and heat for about two minutes until potato is partially-cooked and easier to cut.
  3. Chop pointy ends off of sweet potato. Slice potato into french fry shaped wedges.
  4. In a separate bowl, whisk egg white, salt, pepper, and seasonings until egg whites start to froth.
  5. Toss potato wedges in egg white mixture and place on a greased rack on top of a foil-lined cookie sheet.
  6. Bake in the oven for fifteen minutes or until sweet potatoes look crispy and begin to brown.

These are so easy and delicious, you gotta try ’em!

So tell me, do you have any horror stories with your water or power not working? I was envisioning nightmare situations such as washing my hair in the sink at work if the water didn’t come on, but thankfully that didn’t happen! Phew!

 Posted by on June 26, 2012

  6 Responses to “Crispy Baked Sweet Potato Fries”

  1. Thanks for the recipe. My sweet potato fries always turn out too mushy. I cannot wait to try your way.

  2. Sounds like a stressful morning!! I’m glad your water came back on though! I’ve seen other people do stuff with egg whites and potato fries before, but I’ve yet to try it. I just bought a sweet potato the other day… maybe I’ll have to test it out! Thanks!

  3. Oh, yum! The last time I had sweet p fries they were floppy and…disappointing. I need to try this!

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