No Fries in ’09 — #3: Baked Sweet Potato Wedges

Sage, meet the readers. Readers, sage.

The problem with cooking healthy is that it is a widely-known fact that the flavor is often in the fat. But fresh herbs, however daunting that section of the produce department is, are the secrets to dishes that are packed with healthy flavor. If you want a dish that rises above a salt or pepper shaker, you might want to stray to the land of funny leaves and stems — even if only once in awhile.

Likewise, where a potato leaves something to be desired in nutritional content, its funny-colored cousin is a perfect substitute. Sweet potatoes are one of the most nutritious vegetables on earth (and they are also one of the oldest veggies known to man).

Thus, these sweet potato wedges with crispy sage is a snack that only take a few minutes to prepare, satisfy a quick, healthy carb fix and deceptively doses you with nutrients that you didn’t even know you wanted.

Plus its about 80 calories per serving, and zero fat.

That’s 80 calories. No fat.

Bon apetit!

Dish #3 — Baked Sweet Potato Wedges with Crispy Sage Leaves

30 minutes — Market Price — 80 calories per serving

You’ll need:

• 2-3 medium-sized sweet potatoes
• A pack of sage (it’s in that department, as mentioned)
• Olive Oil
• Salt and pepper

Preheat the oven to 465 degrees. Coat the bottom of a cookie sheet with non-stick spray — like Pam.

Peal two medium-sized sweet potatoes. If you don’t have a peeler, all the better, cut the sweet potato peels off on each side. It should resemble something like a brick.

Slice the sweet potato like thick chips. I like to cut on the angle, then turn the potato and cut the opposite side. Repeat.

They should resemble a wedge. Don’t make them too thick, and remember, the more uniformed the slices, the more evenly they’ll cook.

In a large bowl, place the wedges and pour a tablespoon or so of olive oil. Then a tablespoon of black pepper, and three teaspoons of salt.

Next, separate the all the sage leaves in the package from their lengthy stems. Rip the leaves into thirds and throw then into the bowl of oil, salt, pepper, and sweet potato.

Mix the ingredients until the veggies are all coated with the herb mixture. Spread them out onto the cookie sheet (leave some space between the wedges, so they don’t become soggy when cooking).

Bake for 20 minutes, and remove. Let the sweet potatoes cool for 5 minutes before plating. Sprinkle with (a bit more) salt, and enjoy.

Dipping sauces are always welcome. Watch out for butters and things that add fat and calories, though.