Recipe #8: Oven Baked Sweet Potato Fries

I adore sweet potatoes.  So does Smunchie.  Lil G and Greg, however, are slightly indifferent.  So, I tend to try and find new ways to prepare them that are 1.)healthy and 2.)delicious.  This hit the mark on both counts, though I would decrease the salt next time.

Oven Baked Sweet Potato Fries Recipe

• Prep time: 10 minutes
• Cook time: 30 minutes

The baking times are approximate; it depends on how thick you cut the wedges or rounds of sweet potatoes. Try to cut them evenly so they all cook at about the same rate. For best browning results bake only one sheet at a time. Why the sugar? To help with the caramelization and to intensify the sweetness of the fries, but you can easily leave it out if you want.

Add to shopping list

• 2 pounds sweet potatoes, about 3 large ones
• 1/4 cup olive or other vegetable oil
• 1-2 Tbsp sugar (I used 1 Tablespoon)
• 1 Tbsp salt (I used 1 T but will decrease to 1/2 T next time)
• 1-2 Tbsp spice or spice combination of your choice: chipotle powder, smoked paprika, Chinese five-spice, pumpkin pie spice, garam masala, Cajun seasoning, etc. (I used 1 T pumpkin pie spice)

METHOD

1 Preheat oven to 450°F. (For more crispiness, preheat your oven to 500°F.)

2 Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into wedges. Alternately, you can slice the peeled sweet potato into disks either with a mandoline or a sharp knife.

3 Put the sweet potatoes into a large bowl and add the oil. Mix well to combine. Sprinkle with salt, sugar and spices of your choice. Use your hands to mix well, so all pieces are coated with oil and spices.

4 Spread the sweet potatoes out in a single layer on a baking sheet; the oil they are coated with should keep them from sticking to the pan. If you are trying to cut fat, reduce the oil to 2 Tbsp and use a non-stick coating on the baking sheet.  (I baked them on our oven stone)

5 Bake for a total of 25 to 30 minutes. After the first 15 minutes, remove the baking sheet from the oven and turn over all of the sweet potato pieces. Return to the oven and bake for another 10-15 minutes, or until they are well browned. Let cool for 5 minutes before serving.

Yield: Serves 4-6 as a side dish.

Recipe #7: Healthy Mama BBQ chicken

I love, love, LOVE my slow cooker.  Anytime you can dump food in the crockpot and forget about it until dinner = a winner to me.  That being said, finding good slow cooker recipes can be a challenge.  Some are too soggy, some too dry.  It all depends.

Healthy Mama BBQ Chicken was pretty much a win.  Greg and I both enjoyed it, Smunchie DEVOURE D IT and Lil G....well, Lil G ate the way he always eats--reluctantly.  The veggies were a little soggy but overall, it was quite yummy.  I actually only made 1/2 a recipe, which was the perfect amount for our little bunch: two average adults, one picky preschooler and one ravenous infant, with enough left over for one person to have it for lunch tomorrow.

 Healthy Mama BBQ Chicken

3 medium unpeeled  sweet potatoes, cut into 1/2 inch pieces, about 2 cups
2 large green pepper, cut into strips or cubes, about  2 cups
1 large red pepper, cut into strips or cubes, about 1 cup
2 zucchini, chopped, about 2 cups
2 cups chopped onion
2 tablespoon quick cooking tapioca (or flour, or some other thickening agent)
2 pounds chicken thighs or drumsticks
2 15oz cans of tomato sauce
4 tablespoons packed brown sugar
2 tablespoons Worcestershire sauce
2 tablespoon ground yellow mustard
2 clove garlic, finely minced, about 2 tablespoons
1 teaspoon salt

Divide everything into two separate one gallon freezer bags, shake it up, seal, label and put in the freezer. On the day of cooking, dump it into your slow cooker and cook on high for 4 to 6 hours, or low 6-8 hours, depending on your specific slow cooker.  If you want, you can add 1/2 cup of chicken stock to have more sauce, but the liquid from the frozen meat and vegetables melting should give you enough liquid to work with.  Every slow cooker is different, so just watch yours the first time you make it.