Sweet Potato Wedges with Mango Chutney
Sweet potatoes are my favorite starchy vegetables. Not that I don’t have love for a regular potato, I’m all about potatoes but nutritionally speaking sweet variety has much more to offer. It gives you more fiber and much more vitamin A and C plus it doesn’t affect your blood sugar as much as white potato. That’s pretty surprising considering the fact that it’s sweeter in taste. Nevertheless old school regular potato still is a great choice and offers a lot of nutrients but it can’t really compete with a super healthy sweet type.
There are many ways to eat sweet potato, baked, boiled, mashed or pureed for a soup but my favorite way is to eat it just like fries, cut into wedges and roasted until crispy. I still haven’t mastered the art of making thin cut fries, whether they are sweet potato or regular ones, somehow they always end up sticking to my baking sheet but wedges always come out perfect. They’re a little bit less crispy that normal potatoes but it’s due to the sweet potato consistency. You can help it get crispier by dipping it in flour or cornstarch before baking.
I love to dip them in mango chutney. It might sound a bit odd but trust me, they perfectly match. Next time however I want to try them with tomato chutney or ajoli, that must be a nice combination too.
Ingredients (makes 4 side servings):
2 large sweet potatoes or 4 small ones
1 tsp cayenne pepper
1 tsp garlic powder
1/2-1 tsp salt
1/4 cup olive oil
Here you can find my Mango Chutney recipe.
Cut sweet potato into half, then cut each half into quarters. Cut each quarter into 2-3 wedges depending on a potato size.
Transfer to a mixing bowl. Season with cayenne pepper, garlic powder and salt. Pour olive oil and mix until all the spices and olive oil are distributed evenly among wedges.
Arrange on a baking sheet and bake 20 minutes in the oven preheated to 450°F. After that time turn them over and continue baking 10 minutes more or until crispy.
Nutrition Facts in 1 portion (whole dish yields 4 side portions, mango chutney nutritional analysis in other post):
Kilocalories 175.29 kcal, Protein 1.57 g, Carbohydrate 20.07 g
Total 10.17 g, Saturated Fat 1.42 g, Monounsaturated Fat 7.39 g, Polyunsaturated Fat 1.08 g,Cholesterol 0 mg
Dietary Fiber 2.99 g, Sugar 4.17 g
Vitamins and minerals:
Vitamin C 2.39 mg, Vitamin A (IU) 14,151.5 IU, Calcium 30.21 mg, Iron 0.67 mg, Sodium 345.75 mg