Sweet potato chips & red onion wedges
Delight in our easy and healthy Sweet Potato Chips & Red Onion Wedges recipe! With just sweet potatoes, red onions, and a touch of olive oil, you can create a flavorful, crispy snack perfect for any occasion. Ready in minutes, this nutritious treat is sure to satisfy your cravings.
- 07 Jun 2024
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 3 Ingredients
Sweet potato chips and red onion wedges make for a delightful and healthy snack or side dish. The natural sweetness of the potatoes combined with the savory flavor of red onions, all lightly coated with olive oil and baked to crispy perfection, offers a nutritious alternative to traditional fried chips. Let's dive into how you can prepare this simple yet delicious recipe at home.
Ingredients:
Instructions:
- Preheat the oven to 400°F (200°C) to ensure it's hot and ready by the time your ingredients are prepared.
- Rinse and scrub the sweet potatoes thoroughly. If you prefer, you can peel them, but leaving the skins on adds extra nutrients and texture.
- Cut the sweet potatoes into thin slices or rounds, about 1/4 inch thick, to ensure they become crispy when baked.
- Peel the red onions and cut them into wedges. Aim for 6-8 wedges per onion, ensuring that each piece is a similar size so they cook evenly.
- Place the sweet potato slices and red onion wedges into a large mixing bowl.
- Drizzle the tablespoon of olive oil over the vegetables. Toss everything together to ensure that the olive oil evenly coats all the pieces. You can use your hands or a pair of tongs for a thorough mix.
- Optional: Season with a pinch of salt, pepper, or any other preferred spices (like paprika, garlic powder, or thyme) to enhance the flavors.
- Spread the sweet potato chips and red onion wedges out in a single layer on a baking sheet. You may need to use two sheets or batch bake if there’s not enough space, as overcrowding will lead to steaming rather than roasting.
- Place the baking sheet(s) in the preheated oven.
- Bake for about 25-30 minutes, turning halfway through, until the sweet potatoes are crispy and the red onions are tender and caramelized.
- Keep an eye on them towards the end of the baking time to prevent burning, as ovens can vary.
- Once they are golden and crispy, remove the baking sheet from the oven.
- Let the sweet potato chips and red onion wedges cool slightly before serving.
- Serve them as a tasty side dish, snack, or even a topping for salads and burgers.
Tips:
- Uniform Slices: Make sure to slice the sweet potatoes and onions uniformly to ensure even cooking.
- Preheat the Oven: Preheat your oven to 200°C (400°F) before baking to get that perfect, crispy texture.
- Avoid Overcrowding: Spread the sweet potato slices and onion wedges in a single layer on the baking sheet to avoid overcrowding. This allows for better air circulation and crispier chips.
- Season to Taste: Feel free to add any of your favorite spices or herbs, such as paprika, garlic powder, or rosemary, to the olive oil before tossing the vegetables.
- Check for Doneness: Keep an eye on the chips and onions towards the end of the baking time, as ovens can vary. You want them to be crispy and golden brown but not burnt.
- Use Parchment Paper: Lining your baking sheet with parchment paper can help prevent sticking and make for an easier cleanup.
There you have it - a straightforward and healthy way to enjoy sweet potatoes and red onions. This recipe not only brings out the natural flavors of the vegetables but also ensures a nutritious addition to your meal. Perfect as a snack or a side dish, these sweet potato chips and red onion wedges are sure to become a household favorite.
| Nutrition Facts | |
|---|---|
| Serving Size | 180 grams |
| Energy | |
| Calories 120kcal | 5% |
| Protein | |
| Protein 2.32g | 2% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 4.76g | 13% |
| Sugar 9g | 9% |
| Fat | |
| Fat 3.50g | 4% |
| Saturated 0.52g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 710ug | 79% |
| Choline 18mg | 3% |
| Vitamin B1 0.11mg | 10% |
| Vitamin B2 0.08mg | 6% |
| Vitamin B3 0.65mg | 4% |
| Vitamin B6 0.30mg | 18% |
| Vitamin B9 27ug | 7% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 9mg | 10% |
| Vitamin E 0.28mg | 2% |
| Vitamin K 2.12ug | 2% |
| Minerals | |
| Calcium, Ca 44mg | 3% |
| Copper, Cu 0.20mg | 0% |
| Iron, Fe 0.80mg | 7% |
| Magnesium, Mg 33mg | 8% |
| Phosphorus, P 80mg | 6% |
| Potassium, K 490mg | 15% |
| Selenium, Se 1.00ug | 2% |
| Sodium, Na 54mg | 4% |
| Zinc, Zn 0.44mg | 4% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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