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Sweet Potato Wedges with Rosemary from the AICR Test Kitchen
The American Institute for Cancer Research (AICR) supports research on the relationship of nutrition, physical activity and weight management to cancer risk. They interpret the scientific literature and educate the public about those risks. Every other week, the AICR test kitchen publishes a carefully prepared recipe for a dish designed to encourage healthier lifestyle choices among the public.
This week's dish is sweet potato wedges with rosemary.
Most everyone loves traditional potato wedges. Sweet potatoes offer a new way to enjoy potato wedges, yet these wedges are packed with beneficial beta-carotene. Oven-roasted with a light coating of olive oil, instead of fried, these crunchy on the outside and creamy on the inside wedges are seasoned with rosemary, garlic and mustard.
There are more than 200 varieties of sweet potatoes with colors ranging from white, yellow, orange and red to purple. Commonly referred to as “yams,” sweet potatoes actually come from a different botanical family. True yams are common in Asia, Africa and Caribbean and are usually found in international markets. Interestingly, sweet potatoes aren’t botanically related to potatoes either.
Sweet potatoes with their orange flesh are packed with beta-carotene, a carotenoid that may inhibit cancer cell growth, work as an antioxidant and improve immune response. The brighter the orange color of the flesh, the more beta-carotene there is. Sweet potatoes also are rich in vitamin C, potassium and fiber. Though available year round, sweet potatoes are in peak season during November and December, finding their way onto holiday tables. Select firm sweet potatoes with no cracks, bruises or soft spots and store sweet potatoes in a cool, dark, well-ventilated place for up to ten days.
Fresh rosemary gives these brilliantly colored potatoes the enticing aromatic essence of pine, garlic powder enhances sweet potato’s sweet-savory flavor and ground mustard lends its rustic flavor. Olive oil binds the garlic and mustard seasonings to the potato and ensures a pleasingly crispy texture. Roasting the potato wedges creates heavenly caramelized sweetness without the added fat calories of frying.
Sweet Potato Wedges with Rosemary are an easy-to-make spin off of popular potato wedges, sure to become a family favorite side dish with sandwiches and meals. These wedges can be made in advance, especially for the Thanksgiving meal where culinary tasks can be overwhelming. Reheat in the oven for crispy texture or in the microwave for soft slices.
Sweet Potato Wedges with Rosemary
- 3 small sweet potatoes, peeled and sliced lengthwise in 8 wedges
- 1 Tbsp. chopped fresh rosemary, and a few sprigs for garnish
- ½ tsp. garlic powder
- ½ tsp. dry mustard powder
- 2 Tbsp. extra virgin olive or canola oil
Preheat oven to 450 degrees F.
Place wedges in large bowl. Add rosemary, garlic powder, mustard and oil. Toss to coat well.
Arrange potatoes on baking sheet, making sure not to overlap potatoes. Bake 15 minutes. Turn wedges over and bake 15 minutes or until potatoes are soft and beginning to brown.
Lightly season to taste with salt. Garnish with fresh rosemary sprigs. Serve immediately.
Makes 4 servings.
Per serving: 146 calories, 7 g total fat (<1 g saturated fat), 20 g carbohydrate, 2 g protein, 3 g dietary fiber, 54 mg sodium.