This is a recipe for Oven-Roasted Spicy Sweet Potato Wedges that you will want to eat with every meal. Sweet potatoes are readily available starting in the autumn and all through the winter, but they are tasty all year round.
Also known as yams, sweet potatoes are packed full of vitamins and minerals such as including vitamin C, beta-carotene, fiber, copper, potassium, and iron, and best of all they won’t cause your blood sugar to spike as rapidly as white potatoes. There is also no need to add sugar to make them taste good because they are naturally sweet.
These orange-fleshed root vegetables are most often seen in a marshmallow-topped casserole around Thanksgiving, but why not try a recipe that adds savory and spicy flavors, such as these Oven-Roasted Spicy Sweet Potato Wedges?
The Spicy Sweet Potato Wedges Recipe
Ingredients
- Nonstick Pam baking spray or 1 tablespoon olive oil
- 2 pounds of sweet potatoes, peeled or scrubbed, cut into thin wedges
- 1/4 cup extra-virgin olive oil, cold-pressed if desired
- 1 tablespoon packed dark brown sugar (optional)
- 1/4 to 1/2 teaspoon cayenne pepper, depending on desired heat
- Finely ground sea salt
- Freshly ground pepper
- 1 tablespoon minced fresh parsley
How to Choose a Sweet Potato
When choosing sweet potatoes, look for firm tubers free of cracks, bruises, and soft spots. At home, store your yams in a cool, dark place, such as your pantry, and avoid refrigerating the vegetables before cooking. Cold temperatures negatively impact its flavor.
Baking Instructions
Preheat oven to 450 F. Spray a large baking sheet with Pam or spread olive oil on the surface. Consider covering the sheet with foil first if you have any concerns about sticking.
Whisk together oil, brown sugar, and cayenne pepper in a small bowl. The brown sugar is not a necessity, but it sure does taste nice. Place the potato wedges in a large bowl. Pour the oil mixture over the potatoes and toss to coat, then sprinkle with sea salt and pepper; toss again.
Finally, spread the potatoes in a single layer on the baking sheet and bake for 15 minutes. At that point, remove the pan from the oven and flip the potatoes.
Bake again for about 15 more minutes, or until potatoes are tender and slightly caramelized.
Note: If using a convection oven, reduce the initial cooking time to 10 minutes, then cook again for 10 more minutes after turning.
You can transfer the potatoes to a serving dish and season them again with salt and pepper. Sprinkle parsley over the finished product. Serve your potatoes as a side dish or as an appetizer with BBQ sauce or another of your favorite dressings or dipping sauces.
Nutritional Content Per Serving
This recipe yields 4 servings of spicy sweet potato wedges, approximately 6-8 wedges, with each serving providing approximately a quarter of the total recipe. Here’s the estimated nutritional content per serving:
| Nutrient | Amount per Serving |
|---|---|
| Calories | ~230 kcal |
| Total Fat | ~10 g |
| Saturated Fat | ~1.5 g |
| Carbohydrates | ~34 g |
| Fiber | ~5 g |
| Sugars | ~6 g |
| Protein | ~2 g |
| Sodium | ~300 mg |
Nutrient Breakdown
- Calories: Mainly from the olive oil and sweet potatoes.
- Fat: The olive oil provides heart-healthy monounsaturated fats. If you choose to reduce the oil or use nonstick spray, the fat content will decrease.
- Carbohydrates: Sweet potatoes are naturally high in carbs, including fiber, which makes this a filling dish.
- Fiber: Each serving has about 5 grams, adding to the dish’s healthiness.
- Sugars: The brown sugar is optional, but if included, it will add a slight sweetness and a bit more sugar content.
- Sodium: This will vary depending on the amount of salt added but is roughly estimated at 300 mg per serving. Adjust the salt to fit dietary needs.
Tags: Diet, healthy food, nutrition, recipe, Recipes, sweet potatoes, yams
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