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Sweet Potato French Fries
Pencuci Mulut • Malaysia
How to Make Sweet Potato French Fries (Traditional & Healthy Version)
Sweet Potato French Fries, known locally as 'kentang manis goreng', are a delightful snack that merges the vibrant flavors of Malaysian cuisine with global appeal. In Malaysia, sweet potatoes are abundant and often featured in desserts and snacks, cherished across Malay, Chinese, and Indian communities. These fries take on a unique twist, infused with subtle hints of pandan and served with a light coconut dip, reflecting the multicultural diversity and local ingredients of Malaysia. Unlike traditional fries, Malaysian Sweet Potato French Fries are celebrated for their natural sweetness and crisp texture. The use of wholesome ingredients such as sweet potatoes, pandan leaves, and santan (coconut milk), makes this dish a healthier alternative to classic fried snacks. It’s a popular treat during gatherings and festivals, enjoyed by both adults and children. With a golden hue and a fragrant aroma, these fries offer a comforting taste of Malaysian home cooking. Perfect as a dessert or a light side, this recipe is designed for those seeking a health-conscious twist. The fries are oven-baked rather than deep-fried, reducing unnecessary fats and calories while maintaining their irresistible crunch. Incorporating local herbs and spices, this dish is not only satisfying but also a showcase of Malaysia’s rich culinary heritage.
Bahan-bahan(untuk 1 small bowl (approx. 120g fries per serving))
- 2 medium Sweet potatoes (kentang manis)
- 1 leaf Pandan leaves (daun pandan, finely chopped)
- 1 tablespoon Olive oil (minyak zaitun)
- 1/2 teaspoon Salt (garam)
- 1/4 teaspoon Black pepper - pilihan
- 1 tablespoon Cornstarch (tepung jagung)
- 1/4 cup Coconut milk (santan)
- 1 teaspoon Honey (madu) - pilihan
- 1 stalk Lemongrass (serai, finely sliced (for dip)) - pilihan
- a pinch Chili flakes (optional for a spicy kick) - pilihan
Arahan
- 1
Preheat oven to 200°C. Line a baking tray with parchment paper.
5 minutes
Using parchment prevents sticking and reduces oil use.
- 2
Peel and slice sweet potatoes into thin, even fries.
5 minutes
Uniform slices ensure even cooking and crispiness.
- 3
Toss fries with olive oil, salt, black pepper, cornstarch, and chopped pandan leaves in a bowl.
3 minutes
Cornstarch creates a light, crispy coating.
- 4
Arrange fries in a single layer on the tray. Bake for 15-20 minutes, turning halfway, until golden and crisp.
20 minutes
Don’t overcrowd; fries need space to crisp up.
Kenapa hidangan ini sihat
This Malaysian Sweet Potato French Fries recipe is a healthy choice because it harnesses the natural sweetness and nutrients of kentang manis, uses minimal oil, and avoids deep-frying. The coconut dip is lighter than traditional creamy sauces, providing healthy fats without dairy. By incorporating wholesome, local ingredients, it supports balanced eating while delivering unforgettable flavor—perfect for calorie-conscious Malaysians.
Sweet potatoes are rich in dietary fiber, vitamins A and C, and potassium—key nutrients for immunity and heart health. Baking instead of frying reduces saturated fats, and using olive oil supports healthy cholesterol levels. Pandan and lemongrass add antioxidants, while santan offers medium-chain fatty acids. This dish is naturally gluten-free and suitable for vegetarian diets, making it ideal for those seeking nutritious, guilt-free snacks.
Petua
- 💡Tip 1: Soak sliced sweet potatoes in cold water for 10 minutes to remove excess starch and boost crispiness.
- 💡Tip 2: Use purple sweet potatoes for extra antioxidants and a striking color.
- 💡Tip 3: Garnish with fresh coriander or mint for a refreshing twist.
Penyimpanan & hidangan
Store leftover fries in an airtight container in the fridge for up to 2 days. Reheat in the oven to restore crispiness. Dip can be refrigerated for 3 days.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 180.0 kcal |
