No, I’m not kidding! This roasted sweet potato recipe is perfect to make and serve alongside some medium-rare beef steaks and wine. Put the pan in the oven and consider it done! It will be roasted to perfection by the time your date arrives. I guarantee this recipe will make you smile, body and soul.
But although it’s such a wondrous treat, many people say no to sweet potatoes. There are differing opinions: some say that they’re bad for your health, while others say that it’s a “good carb” that you can feel free to eat. So before showing you how to roast sweet potatoes, we’re going to set a few things straight.
Are sweet potatoes good carbs?
First, you can tell that sweet potatoes contain a whole lot of carbohydrates by their texture— starchy. Most root-based vegetables also tend to contain lots of starch. It’s just how some plants work, storing starch in their roots as a reserve, FYI.
And yes, sweet potatoes are “good carbs”. “Good carbs” are the carbs that exist in vegetables, whole grains, legumes etc.. They are called so because they often contain a decent amount of fiber which has a lot of benefits to our health.
How much sweet potato you should eat depends on your diet and preferences. However, there’s something you should know…
Should I eat lots of sweet potatoes?
Let’s go back to the point where we said that fiber is good for our health. The fiber contained in vegetables helps our intestines to digest carbs more slowly. Slower digestion of carbs helps us to feel fuller for longer. That is one reason why “good carbs” should always be chosen over “bad carbs”, the kind that comes without fiber (often found in processed foods).
Fiber doesn’t prevent our body from digesting carbs. It just slows it down to a healthier pace. This slower digestion means that if you just eat plenty of sweet potatoes without moderation, your body will still gradually pack on some fat. If you’re not looking to gain weight, or are on a low-carb diet, sweet potatoes should be eaten in moderation.
How to eat sweet potatoes in a low carb diet
The kind of sweet potato commonly found in the U.S gives about 20 grams of carbs per 100 grams (3.5 oz), a bit less than regular potatoes. A low-carb diet, according to our agreed guidelines, requires each meal to have less than 15 grams of carbs.
With the calculations done, you’re allowed to have less than 75 grams of sweet potatoes (2.65 oz, about half a medium) for each meal. This amount of carbs is just the right proportion to serve as a side dish for steak (or side dish for any dish).
The bottom line is, you can eat sweet potatoes on a low carb diet, even though it’s one of the starchy vegetables that people often avoid. All it takes is a few calculations, and then you can feel free to enjoy this treat.
What to eat with roasted sweet potatoes
Besides my recommendation for steak, roasted sweet potatoes can also go well with a lot of other dishes. Most of the time, the dish they go with should be mainly protein, because they already cover carbs. To save you some time, here are some of our ideas:
Oven-baked chicken: our recipe for oven-baked chicken requires the temperature to be just slightly lower than these roasted sweet potatoes. What you need to do is pull the chicken out sooner (after about 15 min instead of 20 min) and leave the sweet potatoes to cook for a bit longer. By the time the chicken’s done resting, everything will be ready to serve.
Pan-seared salmon: I personally prefer salmon seared because it adds crispness to each bite, but there are alternatives. You could just season the salmon with salt and pepper and put it in the middle of your sweet potato pan with the skin side up (just be sure to watch for timings – sweet potatoes take longer to cook than salmon). Roasted tenderloin: it’s meaty, juicy, and smells divine coming out of the oven. Just like the chicken, you can roast it in the same oven. Or, like the salmon, throw it on the same tray as the sweet potatoes. It makes for less cleaning too!
How To Make Roasted Sweet Potato Recipe
- 10.6 oz sweet potato 2 medium
- 2 tbsp oil
- 1 tsp paprika
- 1 tsp thyme
- 1/2 tsp parsley
- 1/4 tsp salt
- Preheat the oven to 450°F.
- Dice the sweet potatoes into bite-size pieces.
- Toss the diced sweet potatoes with oil until fully coated.
- Add the rest of the ingredients in and mix until everything is combined.
- Place the seasoned potatoes onto a baking tray lined with parchment paper.
- Roast for 30-35 min.