Blog

Japanese Sweet Potato Oven Fries

Japanese Sweet Potato Oven Fries

Crispy Japanese Sweet Potato Oven Fries tossed with seasonings and olive oil, and baked in the oven. Light, healthy and sweet. They are easy to make and a great side dish for a weeknight meal.

Japanese Sweet Potato Oven Fries offer a unique flavor, nutritional benefits, and a healthier cooking method compared to traditional deep-fried potatoes. They are versatile, satisfying, and delicious. So, if you’re looking for a tasty and nutritious snack or side dish, they are definitely worth trying.

How to make this Recipe:

  1. Prepare

    Preheat oven to 375 degrees F. Toss sweet potato matchsticks with oil, salt, and black pepper in a large bowl to coat. Spread out on a large rimmed baking sheet.

  2. Roast and enjoy

    Roast, stirring once or twice, until the potato is tender, 20 to 25 minutes. To finish, garnish with parsley.

Common Questions

What are Japanese sweet potatoes?

Japanese sweet potatoes, also known as Satsumaimo, are a variety of sweet potato with reddish-purple skin and pale yellow to white flesh. They have a naturally sweet, nutty flavor and a denser, starchier texture compared to regular sweet potatoes.

The history of Japanese sweet potatoes is intertwined with the country’s culinary traditions and culture. From their introduction to Japan in the 16th century to their widespread popularity today, sweet potatoes have played a significant role in Japanese cuisine and agriculture.

How are Japanese sweet potato fries different from regular fries?

Japanese sweet potato fries are sweeter and have a creamier texture inside with a slightly crisp exterior when baked. They’re also more nutrient-dense, offering higher levels of fiber, vitamins, and antioxidants.

What dipping sauces go well with Japanese sweet potato fries?

Great dipping sauces include:
– Spicy mayo (mixed with Sriracha)
– Honey mustard
– Soy sauce and sesame oil blend
– Garlic aioli
– Wasabi mayo
– A sweet glaze like miso-maple syrup.

Japanese Sweet Potato Oven Fries

More Side Recipes you will Enjoy!

Harissa Roasted Cauliflower
Air Fryer Cheesy Potatoes
Roasted Butternut Squash
Air Fryer Carrots and Potatoes
Vegetable Quinotto (Red Quinoa Risotto)

If you try this recipe and like it, please leave your feedback in the comment section below, and don’t forget to rate it! Please also share it with your friends and family.

Finally, please FOLLOW “She Wants To Be Good” on FACEBOOK and INSTAGRAM for all of my latest blog posts and recipes.

Japanese Sweet Potato Oven Fries

Delicious Japanese Sweet Potato Oven Fries! Crispy and flavorful and a whole lot healthier because they’re oven baked to perfection.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 6

Ingredients
  

  • 3 medium Japanese sweet potatoes (peeled or scrubbed, and cut into 1/2-inch thick matchsticks)
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • ¼ teaspoon black pepper (or to taste)
  • Fresh parsley (for garnish) (chopped)

Instructions
 

  • Preheat oven to 375 degrees F.
  • Toss sweet potato matchsticks with oil, salt, and black pepper in a large bowl to coat. Spread out on a large rimmed baking sheet.
  • Roast, stirring once or twice, until the potato is tender, 20 to 25 minutes.
  • To finish, garnish with parsley.
Keyword fries, japanese sweet potato oven fries, oven fries, sweet potato, sweet potato oven fries

Hi! I’m Irina. Here you’ll find healthy and healthy-ish recipes.

Learn more

Most Recent Recipes:

Vegetable Garden Pasta

Vegetable Garden Pasta

This Vegetable Garden Pasta is fast, easy, and satisfying meal. It’s very flexible and you can use any type of pasta, any type of vegetable, and even play around with the seasonings. It’s simple and so good!

The primary reason this dish is healthy because it includes a variety of vegetables. Vegetables are packed with essential vitamins, minerals, fiber, and antioxidants.

The combination of whole grain pasta and vegetables provides a good amount of dietary fiber. Fiber helps regulate digestion, keeps you feeling full longer, and can aid in weight management.

I use whole grain pasta because it is a nutritious and versatile. Its slightly nutty flavor and firm texture make it a satisfying choice.

Any shape pasta will work for this Vegetable Garden Pasta recipe. I used reginetti pasta. Reginetti pasta has distinctive frilly or wavy edges, which resemble the ruffles of a queen’s gown, hence the name “reginette,” which means “little queens” in Italian.

You can experiment with different vegetables, herbs, and spices to enhance the flavor without relying on excessive salt or fat. Additionally, choosing a high-quality olive oil can further improve the nutritional profile of the dish.

How to make this Recipe:

  1. Cook pasta and sauté zucchini and bell pepper

    Cook the pasta in salted boiling water according to package instructions. Reserve a little bit of the starchy pasta cooking water. Drain the pasta well. In a large pan heat olive oil over medium-high heat until the oil is shimmering but not smoking. Reduce the heat to medium-low. Add zucchini and bell pepper then sauté for about 2 minutes.

  2. Add rest of vegetables, wine, and lemon

    Add the onions, garlic, oregano, and red pepper flakes. Cook for 1 to 2 minutes, stirring constantly. Add the wine to the pan. Cook the wine for 1 minute to reduce then add the lemon juice and lemon zest. Add the chopped parsley, kale, and tomatoes, toss for about 1 minute. Season with salt and black pepper.

  3. Add cooked pasta and enjoy

    Add the cooked pasta to the pan, and toss to coat. Add some of the pasta starchy water if needed. Remove the pasta from heat. To finish, sprinkle a grated parmesan cheese and chives.

Common Questions

Can I use frozen vegetables?

Yes! Frozen vegetables work well if fresh ones aren’t available. However, it’s best to thaw and drain them first to avoid excess water in your pasta dish.

How can I add protein to Vegetable Garden Pasta?

To increase protein:
– Add grilled chicken, shrimp, or tofu.
– Stir in cooked chickpeas, white beans, or lentils.
– Sprinkle with nuts or seeds like pine nuts, almonds, or sunflower seeds.

Can I make it ahead of time?

Yes, you can prepare the vegetables and sauce in advance. Cook the pasta fresh when ready to serve to ensure it doesn’t get soggy.

How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave, adding a splash of water or broth if needed.

Vegetable Garden Pasta

More Dinner Recipes you will Enjoy!

Eggplant Mozzarella Casserole
Vegetable Ramen Pad Thai
Vegetable Coconut Curry
Shrimp Pad Thai
Mushroom and Zucchini Sauté

If you try this recipe and like it, please leave your feedback in the comment section below, and don’t forget to rate it! Please also share it with your friends and family.

Finally, please FOLLOW “She Wants To Be Good” on FACEBOOK and INSTAGRAM for all of my latest blog posts and recipes.

Vegetable Garden Pasta

This Vegetable Garden Pasta is a savory and delicious way to eat your veggies. And, it makes a healthy weeknight dinner.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Main Course, Side Dish
Cuisine American, Italian, Mediterranean
Servings 6

Ingredients
  

  • 12 ounces whole grain reginetti (any shape will work)
  • 1 tablespoon olive oil
  • 2 cups cherry tomatoes (halved)
  • 2 cups fresh kale (torn into pieces with center ribs removed)
  • ½ red bell pepper (sliced)
  • 1 small zucchini (sliced)
  • ½ yellow onion (chopped)
  • ½ cup dry white wine (I used Sauvignon Blanc)
  • 1 lemon (zested and juiced)
  • 4 garlic cloves (minced)
  • 1 teaspoon dry oregano
  • ½ teaspoon red pepper flakes (or to taste)
  • ¼ cup fresh parsley (chopped)
  • Parmesan cheese
  • Salt and black pepper to taste
  • Chives (for garnish) (chopped)

Instructions
 

  • Cook the pasta in salted boiling water according to package instructions. Reserve a little bit of the starchy pasta cooking water. Drain the pasta well.
  • In a large pan heat olive oil over medium-high heat until the oil is shimmering but not smoking. Reduce the heat to medium-low. Add zucchini and bell pepper then sauté for about 2 minutes.
  • Add the onions, garlic, oregano, and red pepper flakes. Cook for 1 to 2 minutes, stirring constantly. Add the wine to the pan. Cook the wine for 1 minute to reduce then add the lemon juice and lemon zest.
  • Add the chopped parsley, kale, and tomatoes, toss for about 1 minute. Season with salt and black pepper.
  • Add the cooked pasta to the pan, and toss to coat. Add some of the pasta starchy water if needed. Remove the pasta from heat.
  • To finish, sprinkle a grated Parmesan cheese and chives.
Keyword pasta, vegetable garden pasta, vegetable pasta

Hi! I’m Irina. Here you’ll find healthy and healthy-ish recipes.

Learn more

Most Recent Recipes:

Air Fryer Egg Toast

Air Fryer Egg Toast

Air Fryer Egg Toast is a fantastic and easy breakfast option that’s quick, healthy, and customizable. It’s a great way to start your day with a nutritious and satisfying meal. Give it a try, and you’ll soon find yourself making this delicious breakfast again and again.

Why Choose Air Fryer Egg Toast?
Healthier Option: Traditional frying methods require oil, which can add unnecessary calories to your breakfast. With an air fryer, you can achieve that crispy texture without the extra oil.

Quick and Convenient: Air fryers are known for their speed. You can have your air fryer breakfast ready in just a few minutes, making it perfect for those busy mornings.

Customizable: One of the best things about this air fryer eggs breakfast recipe is that you can customize it any way you like it. You can add toppings like cheese, avocado, or even bacon to make it truly your own.

Gather all Ingredients

To get started, you’ll need the following ingredients: eggs, bread, salt and black pepper.

Air Fryer Egg Toast Ingredients

How to make this Recipe:

  1. Prepare toasts

    First, spray the air fryer basket with cooking spray. Place bread in the air fryer basket. Using a drinking glass make an indent in the center of each bread piece. Use your fingers or a spoon to press down the center of the indent. Next, crack the egg into the center of the indent. It is ok if an egg white goes beyond the indent. Sprinkle salt and pepper on top.

  2. Air fry

    Finally, place basket into the air fryer and cook at 350°F for 8 minutes. Remove toasts with a spatula. The eggs should be perfectly cooked with a runny yolk, and the bread will be nice and crispy. Serve it hot.

Air Fryer Egg Toast: Frequently Asked Questions

Can I use whole wheat or gluten-free bread?

Yes! Air fryer egg toast works with any type of bread, including whole wheat, gluten-free, sourdough, or even brioche.

Can I add toppings to the egg toast?

Absolutely! Popular toppings include shredded cheese, diced vegetables (like tomatoes or spinach), cooked bacon bits, avocado slices, or hot sauce. Add cheese halfway through cooking for a perfectly melted result.

How do I prevent the egg from spilling off the bread?

Ensure the bread has a deep enough well to hold the egg. For extra security, use slightly thicker bread or cut out a square/oval in the center for the egg to sit in.

Can I use other cooking methods for egg toast?

If you don’t have an air fryer, you can prepare egg toast in an oven or on a stovetop, though the air fryer is faster and produces crispier results.

Air Fryer Egg Toast

More Breakfast and Air Fryer Recipes you will Enjoy!

Tiramisu Overnight Oats
Air Fryer Flautas
Savory Zucchini Waffles
Avocado Toast with Egg
Dark Chocolate Buckwheat Waffles
Air Fryer Chicken Burgers

If you try this recipe and like it, please leave your feedback in the comment section below, and don’t forget to rate it! Please also share it with your friends and family.

Finally, please FOLLOW “She Wants To Be Good” on FACEBOOK and INSTAGRAM for all of my latest blog posts and recipes.

Air Fryer Egg Toast

Air Fryer Egg Toast

Air Fryer Egg Toasts are a quick and easy breakfast option that's both delicious and nutritious.
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 8 minutes
Total Time 13 minutes
Course Breakfast
Cuisine American
Servings 2

Ingredients
  

  • 2 large eggs
  • 2 slices multigrain or whole-wheat bread
  • Salt and black pepper (to taste)

Instructions
 

  • Spray the air fryer basket with cooking spray. Place bread in the air fryer basket.
  • Using a glass make an indent in the center of each bread piece. Use your fingers or a spoon to press down the center of the indent.
  • Crack the egg into the center of the indent. It is ok if an egg white goes beyond the indent. Sprinkle salt and pepper on top.
  • Place basket into the air fryer. Cook at 350°F for 8 minutes. Remove toasts with a spatula and serve.
Keyword acorn squash air fryer, agg with toast, air fryer egg on toast, air fryer egg toast

Hi! I’m Irina. Here you’ll find healthy and healthy-ish recipes.

Learn more

Most Recent Recipes: