Coriander Chili Sweet Potatoes with Lime and Spicy Ketchup
Spiced up sweet potato fries.
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- 1 cup no-sugar-added ketchup
- 2 T sweet chili sauce
- 2 tsp apple cider vinegar
- 4 shakes worcestershire sauce
- 2 shakes garlic powder
- 1 T olive oil
- juice from 1/2 fresh lime plus zest reserved
- 2 tsp brown sugar
- 1 tsp chili powder
- 1/2 tsp kosher salt
- 3/4 tsp coriander
- 1 1/2 lb. sweet potatoes, cut into 8-10 wedges each.
- Fresh cilantro and lime zest for garnish.
- Mix all the ketchup ingredients together and set aside.
- Preheat oven to 425*
- 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 .
- Bake the potatoes for 18 minutes, turning once and checking for doneness.
- Garnish with cilantro and lime zest, serve immediately with the spicy ketchup.
Healthy changes and substitutions
- 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.
- Adding olive oil to roast these potatoes adds a boost of heart healthy unsaturated fats.
- This recipe combines several spices to create lively flavors without a lot of salt and fat that is usually present in french fries.
- Cut the sweet potatoes right before you are ready to cook them, sweet potatoes turn dark very quickly.
- You can substitute white potatoes for the sweet ones in this recipe, omitting the brown sugar.
- 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.
- 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.
- Sweet potatoes contain about 140 calories and zero fat in a 3 1/2 oz. serving.
- 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 http://www.robinshea.com/