Fried Sweet Potato Sticks
フライドさつまいも
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These are Japanese sweet potato sticks, deep-fried until crisp on the outside and fluffy inside, then finished with a light sprinkle of salt while still warm. Japanese sweet potatoes (satsumaimo) are naturally sweet with a pale golden flesh, so they need almost no seasoning to taste good. A quick soak in water before frying draws out some of the surface starch, which helps the sticks fry up crisp and evenly colored. At preschool this is served as an afternoon snack, and even children who are wary of vegetables happily pick these up with their fingers.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 60 gJapanese sweet potato (satsumaimo)A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
Seasonings
- 4.5 gvegetable oil
- 0.2 gsalt
About the Japanese ingredients in this recipe
- Japanese sweet potato (satsumaimo) (さつまいも)
- A purple-skinned, pale-yellow-fleshed sweet potato that is sweeter, drier, and fluffier than orange varieties. Substitute: Any sweet potato.
Directions
- 1
Peel the sweet potato, cut it into sticks about 5 cm long, and soak them in water for 10 minutes.
- 2
Drain in a colander and pat off the water thoroughly.
- 3
Deep-fry in oil heated to 180°C (350°F).
- 4
While the sticks are still warm, sprinkle salt evenly over them.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 117 kcal | 234 kcal | 117 kcal |
| Protein | 0.6 g | 1.2 g | 0.6 g |
| Fat | 4.8 g | 9.6 g | 4.8 g |
| Carbohydrates | 19.8 g | 39.6 g | 19.8 g |
| Fiber | 1.7 g | 3.3 g | 1.7 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 24 mg | 48 mg | 24 mg |
| Iron | 0.3 mg | 0.6 mg | 0.3 mg |
| Potassium | 228 mg | 456 mg | 228 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 117 kcal | 0.6 g | 4.8 g | 19.8 g | 1.7 g | 0.2 g | 24 mg | 0.3 mg | 228 mg |
| 1 adult serving | 234 kcal | 1.2 g | 9.6 g | 39.6 g | 3.3 g | 0.3 g | 48 mg | 0.6 mg | 456 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
