If you have a dark baking sheet – one that may be blackened with overuse – it will conduct heat more effectively and brown your fries better than a light baking sheet (and thus be better suited to fries than cookies). Oiling and preheating the pan will keep your fries from sticking, but use caution when placing the raw potatoes on the hot sheet. For a restaurant-style dipping sauce, mix equal parts light mayo and barbecue sauce.
1 large dark-fleshed sweet potato, unpeeled
2 – 4 tbsp. (30 – 60 mL) canola oil salt, to taste
1. Drizzle about a tablespoon of oil onto a baking sheet,put it in the oven and preheat it to 450°F.
2. Meanwhile, wash and dry your potato (if it’s wet, it won’t crisp properly), and cut it into evenly-sized sticks as long as you like and about 1/3-inch wide. (No need to peel them.) Put the fries in a bowl and drizzle with a tablespoon or two of oil; toss to coat them well.
3. When the oven is hot, carefully remove the baking sheet and gently spread the fries in a single layer; sprinkle with salt. (Make sure the pan isn’t too crowded, or the fries will steam instead of browning properly.) Bake for about 20 minutes (depending on the thickness of the fries and how hot your oven is),flipping them once or twice, until golden.
4. Serve immediately.
74 calories, 5.2 g fat (0.4 g saturated fat, 3.3 g monounsaturated fat, 1.4 g polyunsaturated fat), 0.5 g protein, 6.5 g carbohydrates, 0 mg cholesterol, 1 g fibre.