Sweet Potato Chips

I love carbs. A meal doesn’t feel complete without a protein, veggie, and starch. But carbs and starches can be the worst calorie offenders of the meal, offering empty calories and a sugar crash that makes you feel hungry sooner. But I crave carbs with my meals, so I’ve had to figure out how to enjoy my favorite carb-goodness while filling myself with healthier foods. Sweet potatoes are a more nutritious starch swap that’s just as satisfying as that hunk of bread or giant scoop of white rice.

One of my favorite sweet potato recipes is my sweet potato chips. They’re kind of a hybrid between sweet potato fries and the crispy potato chips you’re used to. So instead of having soggy fries (because I bake them) or by painstakingly slicing them on a mandolin for thinner chips, I just slice them with my knife, throw them on a baking sheet, spray with cooking spray, and bake. What you’re left with is a super healthy, crispy-on-the-outside and softer-on-the-inside, flavorful side dish.

I served my sweet potato chips with my citrusy kale salad and basic lemon chicken. You’d never guess that such a delicious dish was so healthy!

What you’ll need (makes 2 servings):
1 sweet potato
Salt and pepper

What you’ll need to do:

Preheat your oven to 400 degrees. Cover a baking sheet with aluminum foil and then spray with cooking spray.

Slice your potato in thin circles and layer them on your baking sheet. Once all your potatoes are sliced and on your baking sheet, spray them with cooking spray and sprinkle with salt and pepper.

Sliced and ready to go in the oven. You can see that my slices are thin enough to qualify as chips, but not so thin that they’re a pain to cut!

Bake for about 20-25 minutes (you’ll know they’re done when they’re golden brown around the edges).

You can see that they’re just barely brown on the outside. If you flip them over, you’ll see that the other side is much darker. These actually look better if you flip them halfway through the cook time, but in the essence of simplicity, I don’t flip them. They still taste just as good!

Simple as that! They’re great to pop in the oven before you start cooking chicken or make a salad.

For those of you who are interested, let’s break down the nutrition. In a head-to-head comparison of white potatoes versus sweet potatoes, you’ll find that these two tubers seem very similar. In a 100-gram portion, the white potato has 92 calories, 21 grams of carbs, 2.3 grams of dietary fiber, and 2.3 g of protein. The same amount of sweet potato, on the other hand, has 90 calories, 21 grams of carbs, 3 grams of fiber, and 2 grams of protein.

The difference comes in the nutrients. Sweet potatoes have twice as much vitamin C as white potatoes, and sweet potatoes have 380% of the daily recommended value of vitamin A. Furthermore, sweet potatoes are loaded with antioxidants, they’re rich in beta-carotene, and vitamin E. Basically, you’re getting a lot more bang for your buck by swapping out the sweet potato without sacrificing flavor.


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