French fries are maddeningly delicious, but consider that a large order of McDonald’s French fries contains about 500 calories and 25 grams of fat before you dip them into ketchup or mayo. I think it’s time for French fry rehab, don’t you?

　　

Ingredients

serves 4

　　2 medium sweet potatoes, scrubbed

　　Salt

　　Nonstick cooking spray

　　2 tablespoons fresh thyme leaves

　　Freshly ground black pepper

　　Sweet paprika

　　Cayenne pepper

　　

Step 1

Slice the sweet potatoes lengthwise into 1/4-inch-thick slices. Cut the slices into 1/4-inch-wide sticks. Place the sweet potatoes in a large bowl, and sprinkle generously with salt. Let stand for about 20 minutes to release some of their moisture.

　　

Step 2

Meanwhile, preheat the oven to 450˚F. Place a wire rack on a baking sheet, and set it aside.

　　

Step 3

Spread the potatoes out on paper towels to absorb any excess moisture. Then place them in a large bowl, and spray them with cooking spray. Sprinkle with the thyme and salt, pepper, paprika, and cayenne to taste. Spread the potatoes out on the prepared baking sheet.

　　

Step 4

Bake the fries until they are golden and tender, 35 to 45 minutes. Serve immediately.

　　

healthy tips

Step 5

Eat more sweet potatoes! At only 130 to 160 calories each, they are loaded with complex carbohydrates, protein, vitamins A and C, iron, and calcium—and when eaten with the skin, they have more fiber than a bowl of oatmeal.

　　

nutrition information

Step 6

Fat: 25g (before), 0.1g (after)

　　

Step 7

Calories: 500 (before), 58 (after)

　　

Step 8

Protein: 1g

　　

Step 9

Carbohydrates: 14g

　　

Step 10

Cholesterol: 0mg

　　

Step 11

Fiber: 2g

　　

Step 12

Sodium: 327mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.