Sweet Potato Wedges with Rosemary
Most everyone loves traditional potato wedges. Sweet potatoes offer a new way to enjoy potato wedges, yet these wedges are packed with beneficial beta-carotene. Oven-roasted with a light coating of olive oil, instead of fried, these crunchy on the outside and creamy on the inside wedges are seasoned with rosemary, garlic and mustard.
There are more than 200 varieties of sweet potatoes with colors ranging from white, yellow, orange and red to purple. Commonly referred to as “yams,” sweet potatoes actually come from a different botanical family. True yams are common in Asia, Africa and Caribbean and are usually found in international markets. Interestingly, sweet potatoes aren’t botanically related to potatoes either.
Sweet potatoes with their orange flesh are packed with beta-carotene, a carotenoid that may inhibit cancer cell growth, work as an antioxidant and improve immune response. The brighter the orange color of the flesh, the more beta-carotene there is. Sweet potatoes also are rich in vitamin C, potassium and fiber. Though available year round, sweet potatoes are in peak season during November and December, finding their way onto holiday tables. Select firm sweet potatoes with no cracks, bruises or soft spots and store sweet potatoes in a cool, dark, well-ventilated place for up to ten days.
Fresh rosemary gives these brilliantly colored potatoes the enticing aromatic essence of pine, garlic powder enhances sweet potato’s sweet-savory flavor and ground mustard lends its rustic flavor. Olive oil binds the garlic and mustard seasonings to the potato and ensures a pleasingly crispy texture. Roasting the potato wedges creates heavenly caramelized sweetness without the added fat calories of frying.
Sweet Potato Wedges with Rosemary are an easy-to-make spin off of popular potato wedges, sure to become a family favorite side dish with sandwiches and meals. These wedges can be made in advance, especially for the Thanksgiving meal where culinary tasks can be overwhelming. Reheat in the oven for crispy texture or in the microwave for soft slices.
Sweet Potato Wedges with Rosemary
Makes 4 servings. Per serving: 146 calories, 7 g total fat ( 2 g protein, 3 g dietary fiber, 54 mg sodium.
- 3 small sweet potatoes (peeled and sliced lengthwise in 8 wedges)
- 1 Tbsp. chopped fresh rosemary (and a few sprigs for garnish)
- 1/2 tsp. garlic powder
- 1/2 tsp. dry mustard powder
- 2 Tbsp. extra virgin olive or canola oil
- Salt
Preheat oven to 450 degrees F.
Place wedges in large bowl. Add rosemary, garlic powder, mustard and oil. Toss to coat well.
Arrange potatoes on baking sheet, making sure not to overlap potatoes. Bake 15 minutes. Turn wedges over and bake 15 minutes or until potatoes are soft and beginning to brown.
Lightly season to taste with salt. Garnish with fresh rosemary sprigs. Serve immediately.
The Author:
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $100 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
