Watermelon Glazed Sweet Potato Fries

Watermelon Glazed Sweet Potato Fries

Orange sweet potatoes are one of the richest sources of vitamin A, a nutrient important for healthy eyes and skin. Lycopene from watermelon also is important for healthy skin. Adding a touch of fat to the dish increases the absorption of these two essential substances as much as ten-fold. While it’s a myth that “all the nutrients are in the skin,” I prefer to keep the skin on, since it provides extra flavor and a bit of fiber.

Watermelon Glazed Sweet Potato Fries

Nutrition Serving size: 1 slice

Calories per serving: 160 Fat per serving: 3g Saturated Fat per serving: 1.8g Vitamin A per serving: 2,511 RE Folate per serving: 26 micrograms Vitamin C per serving: 31mg Calcium per serving: 37mg Magnesium per serving: 27mg Potassium per serving: 437mg Sodium per serving: 42mg Fiber per serving: 4g


  • 1 Bottle of cooking spray
  • 1 cup watermelon juice
  • 2 tablespoons butter
  • 2 tablespoons brown sugar
  • 1 1/2 teaspoons rum extract
  • dash salt and pepper to taste
  • 2 pounds orange-fleshed sweet potatoes


Heat oven to 375 degrees F. Spray a low-flat baking dish (such as 11″ X 8″) with cooking spray. Set aside.

Bring watermelon to a gentle boil in a medium saucepan over medium heat until liquid is reduced to 1 /2 cup. Remove from heat. Add butter and sugar and stir until melted and thoroughly blended. Add rum extract and salt and pepper to taste.

Wash and scrub sweet potatoes. Peel if desired, although not necessary. Cut into large fries, approximately 4″ X 1″. Toss with watermelon glaze and pour into the baking dish. Bake for approximately 35 minutes or until softened, but still firm. Toss with glaze several times during the baking process. Remove from oven. Toss again to coat potatoes with remaining glaze.

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Photography and recipe courtesy of Watermelon.org

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