Yam fries are a delicious and healthy alternative to regular fries. They are packed with nutrients and vitamins, and when cooked properly, they can be crispy on the outside and soft on the inside. One of the best ways to cook yam fries is by using an air fryer.
Air fryers are a popular kitchen appliance that uses hot air to cook food instead of oil. This makes it a healthier option for those who love fried food but want to cut down on the oil and calories. Air fryers are also easy to use and can cook a variety of foods, including yam fries.
In this article, we will show you how to make delicious yam fries using an air fryer. We will provide you with step-by-step instructions and tips to ensure that your yam fries turn out perfectly crispy and delicious every time. So, whether you are a seasoned cook or a beginner in the kitchen, this recipe is perfect for you.
Benefits of Making Yam Fries in an Air Fryer
If you’re a fan of yam fries, you may have tried making them in the oven or deep-frying them. However, have you tried making them in an air fryer? Here are some benefits of making yam fries in an air fryer:
Crispiness
One of the main benefits of using an air fryer to make yam fries is the crispiness factor. Air fryers use hot air to cook food, which results in a crispy exterior without the need for excessive oil. This means that you can enjoy crispy yam fries without the guilt of consuming too much oil.
Health Benefits
Air fryers are known for their health benefits, and making yam fries in an air fryer is no exception. By using less oil, you can reduce the amount of fat and calories in your yam fries. This is especially beneficial for those who are trying to maintain a healthy diet.
In addition to being low in fat and calories, yams are also a great source of fiber, potassium, and vitamins A and C. By making yam fries in an air fryer, you can enjoy all the nutritional benefits of yams without sacrificing taste.
Less Oil
As mentioned earlier, air fryers use less oil than traditional frying methods. This not only reduces the amount of fat and calories in your food but also makes it healthier overall. Additionally, using less oil means that your air fryer will be easier to clean.
Less Time
Another benefit of making yam fries in an air fryer is that it takes less time than other methods. With an air fryer, you can cook your yam fries in just a few minutes, making it a quick and easy snack or side dish.
Nutritionist Approved
Nutritionists recommend air fryers for their health benefits, including the ability to cook food with less oil. By making yam fries in an air fryer, you can enjoy a nutritious snack or side dish that is both delicious and healthy.
In conclusion, making yam fries in an air fryer is a great way to enjoy a crispy, healthy snack or side dish. With its many benefits, including less oil, less time, and nutritionist approval, it’s no wonder that air fryers are becoming increasingly popular in the kitchen.
Ingredients for Yam Fries in an Air Fryer
Yam fries are a delicious and healthy alternative to regular potato fries. They are packed with nutrients and are easy to make in an air fryer. Here are the ingredients you will need to make air fryer yam fries:
List of Ingredients
- 2 medium-sized yams
- 1 tablespoon of olive oil
- 1 teaspoon of garlic powder
- 1 teaspoon of paprika
- 1/4 teaspoon of cayenne
- 1/2 teaspoon of kosher salt
- 1/4 teaspoon of black pepper
Preparation of Ingredients
- Preheat your air fryer to 375°F.
- Peel the yams and cut them into 1/4 inch thick fries.
- In a large bowl, mix the olive oil, garlic powder, paprika, cayenne, kosher salt, and black pepper.
- Add the yam fries to the bowl and toss them in the spice mixture until they are evenly coated.
- Place the yam fries in the air fryer basket in a single layer, making sure they are not touching.
- Cook the yam fries in the air fryer for 15-20 minutes, or until they are crispy and golden brown.
- Serve the yam fries hot with your favorite dipping sauce.
Yam fries are a great side dish for any meal. They are a healthy alternative to regular potato fries and are easy to make in an air fryer. The combination of garlic powder, paprika, cayenne, kosher salt, and black pepper gives the yam fries a delicious flavor that is sure to please your taste buds.
Steps to Make Yam Fries in an Air Fryer
Making crispy and delicious yam fries in an air fryer is a simple and healthy alternative to traditional deep-fried fries. Here are the steps to make perfect yam fries in an air fryer.
Preheating the Air Fryer
Before starting to prepare the yam fries, preheat the air fryer to 400°F. This will ensure that the air fryer is hot enough to cook the yam fries evenly and make them crispy.
Cutting the Sweet Potatoes
Cut the sweet potatoes into 1/2-inch wide fries. It is important to cut them evenly so that they cook evenly. You can use a knife or a mandoline slicer to cut the sweet potatoes.
Seasoning the Sweet Potatoes
Place the sweet potato fries in a bowl with canola oil and toss them to coat. Season the fries with salt, pepper, garlic powder, and paprika, and mix until all fries are evenly coated. You can adjust the seasoning according to your taste preference.
Cooking the Sweet Potatoes
Place the seasoned sweet potato fries in the air fryer basket in a single layer, making sure that they are not overcrowded. Overcrowding the basket can result in the fries being soggy. Cook the sweet potato fries in the air fryer for 10-15 minutes, shaking the basket every 5 minutes to ensure that they cook evenly.
Once the fries are crispy and golden brown, remove them from the air fryer and serve hot. You can serve the yam fries with your favorite dipping sauce.
Making yam fries in an air fryer is a quick and easy way to enjoy a healthy snack or side dish. The air fryer cooks the fries evenly and makes them crispy without the need for deep frying in oil. With these simple steps, you can make perfect yam fries in an air fryer every time.
Tips for Making Perfect Yam Fries in an Air Fryer
When it comes to making yam fries in an air fryer, there are a few tips and tricks you should keep in mind to ensure that your fries turn out perfectly every time. Here are some of the most important things to keep in mind:
Soaking the Sweet Potatoes
One of the keys to getting crispy, delicious yam fries is to soak the sweet potatoes in cold water for at least 30 minutes before cooking them. This helps to remove excess starch from the potatoes, which can cause them to become soggy when cooked. After soaking, be sure to pat the sweet potatoes dry with a clean towel to remove any excess moisture.
Drying the Sweet Potatoes
In addition to soaking, it’s also important to make sure that the sweet potatoes are completely dry before cooking them in the air fryer. Any excess moisture can cause the fries to become soggy, so be sure to pat them dry with a clean towel or use a salad spinner to remove any excess water.
Cooking Time and Temperature
The cooking time and temperature for yam fries in an air fryer can vary depending on the size and thickness of the fries, as well as the model of air fryer you’re using. In general, it’s best to cook the fries at a high temperature (around 400 degrees Fahrenheit) for 10-15 minutes, flipping them halfway through the cooking time to ensure that they cook evenly.
Serving Suggestions
Yam fries are a delicious and versatile side dish that can be served with a wide range of dipping sauces, including ketchup, ranch, fry sauce, and more. For a spicy kick, try seasoning your fries with cajun seasoning, chili powder, or curry powder. For a sweeter flavor, add a sprinkle of brown sugar or parmesan cheese. And for a tangy twist, serve your fries with mustard or a tangy dipping sauce.
Yam fries can also be served as an appetizer or as a side dish for sandwiches and burgers. They pair particularly well with asparagus and other roasted vegetables. So get creative and experiment with different seasonings and serving suggestions to find your perfect yam fry recipe!
Nutrition Information for Yam Fries in an Air Fryer
When it comes to healthy snacking, air fryer yam fries are a popular option. Not only are they delicious, but they can also be a nutritious alternative to traditional French fries. Here’s a breakdown of the nutrition information for yam fries cooked in an air fryer.
Calories and Fat
One serving of air fryer yam fries (approximately 3 oz or 85 g) contains around 100-120 calories, depending on the recipe and cooking method. This is significantly less than the calories in a serving of deep-fried French fries, which can contain up to 400 calories per serving.
Air fryer yam fries are also lower in fat than traditional French fries. One serving of yam fries typically contains around 2-3 grams of fat, whereas a serving of French fries can contain up to 20 grams of fat.
Fiber and Protein
Air fryer yam fries are a good source of fiber, which can help regulate digestion and promote feelings of fullness. One serving of yam fries can contain up to 3 grams of fiber.
While yam fries are not a significant source of protein, they do contain small amounts of this essential nutrient. One serving of yam fries can contain up to 2 grams of protein.
Sodium and Potassium
One drawback of traditional French fries is their high sodium content. However, air fryer yam fries can be a lower-sodium alternative. One serving of yam fries typically contains around 200-300 milligrams of sodium, whereas a serving of French fries can contain up to 800 milligrams of sodium.
Yam fries are also a good source of potassium, an important mineral that can help regulate blood pressure and support healthy muscle function. One serving of yam fries can contain up to 300 milligrams of potassium.
Nutrition Facts
Here are the approximate nutrition facts for a serving of air fryer yam fries (3 oz or 85 g):
- Calories: 100-120
- Fat: 2-3 grams
- Fiber: 2-3 grams
- Protein: 1-2 grams
- Sodium: 200-300 milligrams
- Potassium: 200-300 milligrams
Professional Nutritionist’s Advice
According to professional nutritionists, air fryer yam fries can be a healthy snack option when consumed in moderation. However, it’s important to keep portion sizes in mind and avoid adding excessive amounts of salt or oil to the fries.
Edamam’s Estimate
Edamam’s nutrition analysis tool estimates that one serving of air fryer yam fries (3 oz or 85 g) contains approximately:
- Calories: 119
- Fat: 2.8 grams
- Fiber: 3.3 grams
- Protein: 1.9 grams
- Sodium: 214 milligrams
- Potassium: 292 milligrams
Overall, air fryer yam fries can be a tasty and nutritious snack option when prepared correctly. By using an air fryer instead of deep-frying, you can significantly reduce the calorie and fat content of your fries while still enjoying their delicious flavor and texture.
Conclusion
In conclusion, air fryer yam fries are a delicious and easy side dish that can be enjoyed guilt-free. With the air fryer, it is possible to achieve crispy sweet potato fries with less oil and in less time than traditional methods.
Whether you are looking for a savory snack or a side dish to accompany your meal, air fryer yam fries are a great option. They can be seasoned to your liking and cooked to a golden brown, providing a satisfying crunch with each bite.
One of the best things about air fryer yam fries is that they can be made using fresh or frozen sweet potato fries, making it a convenient option for those who do not have access to fresh yams. Additionally, the air fryer fries can be easily reheated to maintain their crispy texture.
If you are looking for a healthier alternative to traditional pub-style fries, air fryer yam fries are a great option. By using extra-virgin olive oil and the air fryer basket, the fries are crisped to perfection without the need for excess oil.
Overall, air fryer yam fries are a delicious and healthy alternative to traditional fries. They can be enjoyed at home or at a restaurant, and paired with your favorite dipping sauce such as ranch dressing. Try making your own air fryer yam fries today and enjoy a guilt-free, crispy side dish.
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