By: Jodie Shield, RD
Hey y’all! Recently I had the opportunity to visit New York City and pair up with Jamie Deen and Hidden Valley Ranch to promote the Lunch Break for Kids Campaign. It was a blast! I got to watch Jamie in action as he taped segments about preparing family-friendly meals and snacks such as Baked Bacon Ranch Chicken and Buffalo Ranch Pretzels. Jamie graciously autographed his book for me called Take It Easy: Quick and Affordable Meals the Whole Family Will Love. Here’s a recipe from the book that I love: Roasted Sweet Potato Wedges with Brown Sugar and Cinnamon. Jamie says it’s a cross between candied yams and steak fries. But I must confess, the Registered Dietitian in me tweaked it a bit to lower the calorie, fat, and sodium content (see my edits in the recipe). I cut the original amount of butter in half and used canola oil which has no trans-fat or saturated fat. And instead of using 2 teaspoons of salt, I sprinkled only 1 teaspoon over the wedges. No need to cut the brown sugar. The original version of this recipe doesn’t actually use any. My guess is because roasting the sweet potatoes causes them to caramelize. This gives them a brown sugar taste without adding any. Now my challenge for y’all: go ahead and make both of our recipes. Which version do you like better?
10 tablespoons unsalted butter (or 5 tablespoons canola oil)
1 1/2 teaspoons ground cinnamon
4 sweet potatoes, scrubbed and cut lengthwise into wedges
2 teaspoons of salt (or 1 teaspoon)
2 teaspoons black pepper
- Preheat the oven to 400-degrees.
- Melt the butter in a large saucepan over medium-high heat. Remove the pan from the heat and stir in the cinnamon. Add the potato wedges and toss to combine. Season with the salt and pepper.
- Spread the potatoes in an even layer on a baking sheet. Roast the potatoes, stirring occasionally, for 20 to 25 minutes, or until tender. Serve hot.
Jamie’s Recipe Jodie’s Recipe
281 calories 215 calories
2.5 grams protein 2.5 grams protein
26 grams carbohydrate 26 grams carbohydrate
4.5 grams dietary fiber 4.5 grams dietary fiber
20 grams of fat 12 grams fat
12 grams saturated fat 0 grams saturated fat
51 milligrams cholesterol 0 milligrams cholesterol
821 milligrams sodium 431 milligrams sodium