Crunchy Sweet Potato and Squash Fries

It’s hard to make baked sweet potato fries that aren’t mushy. I usually end up using a lot of olive oil, and even then, it’s a toss up.

Rosemary, lemon zest, egg white wash and bread crumbs make a crisp crust for the sweet potatoes and yellow squash.

I have to admit I ate more than my share, served up with a little bit of light sour cream. I just can’t resist a good potato!

Serves 4 large servings, or 6 smaller servings

Ingredients

4 small sweet potato , peeled and sliced into french fry sized slices
2 medium zucchini, sliced in french fry sized slices
4 tablespoons rosemary, minced
1 cup bread crumbs
1 tablespoons lemon zest
1 large egg whites
2 tablespoons water
Preheat oven to 400.

Liberally spray baking sheet with cooking spray.

Whip egg with water in one bowl, and combine bread crumbs, lemon zest, rosemary and a dash of salt and pepper in another bowl.

Dip vegetables in egg, and then in bread crumbs. Place on baking sheet.

Bake 20 – 30 minutes until “fries” are lightly browned and tender on the inside.

What’s good for me in this dish?

Sweet potatoes are high in vitamins A, and C, as well as manganese and copper. They are antioxidant rich, and a powerful anti-inflammatory helpful for reducing symptoms of asthma, osteoarthritis, and rheumatoid arthritis.

Yellow squash is high in vitamin C, manganese and magnesium. Helpful for prostate health. It’s also good for cardiovascular health.

Amount Per Serving
Calories: 275
Total Fat: 4.98g
Cholesterol: –
Sodium: 280mg
Total Carbs: 51.23g
Dietary Fiber: 7.76g
Sugars: 8.87g
Protein: 7.01g

Weight Watchers Points 5

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com I am not a licensed nutritionist, nor a medical professional, and do not mean this information as medical or nutrition advice. See your medical professional if you have questions regarding your nutritional needs.

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