EWWK: Seasoned Sweet Potato Wedges


1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried oregano
1 teaspoon black pepper
1 teaspoon dried basil
½ teaspoon salt
1 teaspoon dried parsley flakes
1 teaspoon dried thyme leaves
1 teaspoon coriander
1 teaspoon fresh orange zest (can substitute lemon or lime zest if desired)*

Yield: 9-10 teaspoons
Sodium Content: 1 teaspoon: 128 mg sodium (½ teaspoon: 63 mg sodium)

2 medium sweet potatoes (look for longer, thinner sweet potatoes)
Vegetable oil cooking spray
1 tablespoons corn starch
2 tablespoons canola oil
2 tablespoon BW seasoning blends (or seasoning of choice - see note)


Peel the sweet potatoes and cut them in half, then cut each half into 4 wedges. Soak them in a bowl of cold water as you cut them to keep them from turning brown. Drain wedges once everything is cut and pat dry with paper towels.

Preheat oven to 425°F.

Line a large or 2 medium baking sheets with heavy-duty foil and coat with cooking spray. Set aside.

Add the sweet potatoes to a large zip-top plastic bag. Sprinkle the starch over the potatoes, and shake, shake, shake to coat the potatoes. Remove sweet potatoes to the baking sheet and toss with oil and seasoning. Arrange the potatoes on the prepared pan in a single layer, not touching. Roast for 30 minutes flipping the wedges halfway through cooking time.

Yield: 4 Servings
Nutrition Breakdown: Calories 130, Fat 7g, Cholesterol 0mg, Sodium 65mg, Carbohydrate 15g, Fiber 2g, Protein 1g.
Percent Daily Value: 180% Vitamin A, 2% Vitamin C, 2% Calcium, 2% Iron
Carbohydrate Choice: 1 Carbohydrate
Diabetes Exchanges: 1 Carbohydrate, 1 Fat