Coriander Chili Sweet Potatoes with Lime and Spicy Ketchup

Coriander Chili Sweet Potatoes with Lime and Spicy Ketchup
Serves 4
Spiced up sweet potato fries.
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Spicy Ketchup
  1. 1 cup no-sugar-added ketchup
  2. 2 T sweet chili sauce
  3. 2 tsp apple cider vinegar
  4. 4 shakes worcestershire sauce
  5. 2 shakes garlic powder
Sweet potatoes
  1. 1 T olive oil
  2. juice from 1/2 fresh lime plus zest reserved
  3. 2 tsp brown sugar
  4. 1 tsp chili powder
  5. 1/2 tsp kosher salt
  6. 3/4 tsp coriander
  7. 1 1/2 lb. sweet potatoes, cut into 8-10 wedges each.
  8. Fresh cilantro and lime zest for garnish.
  1. Mix all the ketchup ingredients together and set aside.
  2. Preheat oven to 425*
  3. In a large bowl, combine the olive oil, lime juice , brown sugar, chili powder, salt and coriander. Toss the potato wedges until well coated and spread on a metal baking sheet .
  4. Bake the potatoes for 18 minutes, turning once and checking for doneness.
  5. Garnish with cilantro and lime zest, serve immediately with the spicy ketchup.
Healthy changes and substitutions
  1. By baking these potato wedges instead of deep frying them, the fat content is reduced to a minimum while still giving you a sweet and salty treat.
  2. Adding olive oil to roast these potatoes adds a boost of heart healthy unsaturated fats.
  3. This recipe combines several spices to create lively flavors without a lot of salt and fat that is usually present in french fries.
Cooking Tips
  1. Cut the sweet potatoes right before you are ready to cook them, sweet potatoes turn dark very quickly.
  2. You can substitute white potatoes for the sweet ones in this recipe, omitting the brown sugar.
  3. Sweet potatoes tend to get very tender when roasted like these are, so keep an eye on them to prevent them from getting too mushy.
Nutritional Facts
  1. Sweet potatoes are a tuberous root and are one of the most nutritious vegetables around and contain almost half of the RDA of Vitamin C which is crucial for a healthy immune system.
  2. Sweet potatoes contain about 140 calories and zero fat in a 3 1/2 oz. serving.
  3. Sweet potatoes are a good source of magnesium which aids in a sense of well-being as well as helping with blood, bone, heart, muscle and nerve function. Estimates report that as much as 80% if the population may be deficient in this important mineral.
Robin Shea
By | 2016-05-02T01:56:40+00:00 March 2nd, 2016|80% Healthy Recipes, 80% Side Dish|Comments Off on Coriander Chili Sweet Potatoes with Lime and Spicy Ketchup