These are a delicious alternative to sweet potato fries, saving the carbs from the potato and the fat by skipping the deep fryer. The squash contains a lot of liquid so I changed up the usual way of baking them in an attempt to dry them and crisp them up.
Butternut Squash Fries
1 Butternut Squash, peeled
2 TBSP Olive Oil
1.5 TBSP Corn Starch (optional)
1 TBSP Parmesan cheese, grated (optional)
2-3 tsp salt, divided
1 tsp pepper
1 tsp parsley
Non-Stick cooking spray (I used Pam Olive Oil, calorie & fat free)
Preheat the oven to 450 degrees. Peel the squash and scoop out the seeds. Cut the squash into fries, about 1/4 inch thick. I only used 1/2 of the squash, which was made more than enough fries for my friends and me. The rest I put in a ziploc baggy to save for later in the week.
Pour the Olive Oil into a bowl and toss the squash sticks, coating them evenly, but lightly. You can skip the next step with the corn starch and Parmesan if you want truly raw or paleo fries, but the coating is minimal calorically and it adds a lot of flavor and crunch. In a separate bowl whisk together the flour and the cheese. Toss the squash fries into the Parm mixture. Layout the sticks on a cookie sheet in a even layer and sprinkle 1 tsp of the salt and the pepper onto the fries. Spray with non-stick spray. Place the sheet into the upper most rack of you oven and bake for 20 minutes. Half way through that time, flip and sprinkle with another tsp of salt. The salting helps draw out moisture.
After the 20 minutes are up, flip for fries again, and move the tray to the bottom most rack of the oven. Bake for an additional 15 – 20 minutes or until nicely browned and crisp on the outside. Remove from cookie tray and plate. Sprinkle a little more salt and the parsley on top and serve. They’re great on their own and dipped into ketchup they’re identical to sweet potato fries.
We’ll start with dinner’s side, crispy un-fried “fries”.
I am not a huge fan of potato chips. I’m really not, can’t remember the last time I bought a bag, and will take a scoop of dressing-free coleslaw over them any day (I don’t like creamy coleslaw, either). I do occasionally like fries, though, especially sweet potato fries. Actually frying the perfect fries, though, is a multi-step process and a messy pain in the ass. Oh, and they’re SUPER unhealthy. Luckily, veggies can be easily manipulated to become something else.
Baked Veggie Fries
Carrots, zucchini, parsnips cut into wedged sticks. Figure 1-2 vegetables per person.
2 TBSP olive oil
2 tsp kosher salt
2 tsp black pepper
1/4 cup panko bread crumbs
2 tsp garlic powder
2 tsp red pepper flakes, optional
sprinkling of dried parsly
I took carrots, zucchini, and parsnips, but you can seriously do this with any fruit or veg. Halved Roma tomatoes would be bad ass done the same way. But I was searching for a fried sweet potato alternative. I cut the root veggies and the zucchini into somewhat evenly sized wedged sticks, equaling what was probably 4-5 cups of “fries”. It’s hard to measure sticks in bowl form. I used 1 zucchini, 2 large carrots, and 1 parsnip, and it was more than enough for 3 people.
Preheat the oven to 450 and spray a cookie sheet with Pam (or whatever cooking spray ya got). Toss the “fries” in olive oil and then toss them in the panko. The panko isn’t meant to completely coat the veggies; it’s just meant to make up for a little bit of the crunch missed from deep fried anything. Spread the sticks out on the cookie sheet and sprinkle evenly with salt, pepper, garlic powder, and red pepper flakes if going for spicy fries. Roast at 450 for 20-25 minutes. The baked carrots are exactly like fried sweet potato. You know how people say Coke Zero tastes just like regular Coke, when, in fact, it tastes gross, plasticy, diety? Well, these actually taste JUST like sweet potato fries! You’ll be searching for ranch or honey mustard to dip them into. And they’re baked and delicious and a little crispy, too. I’m not going to say they’re “healthy” because I’m at a point where I feel like just eating at all is unhealthy (fat complex, leave it be), but they are a great alternative when you’re craving something that is truly not great for your system.
The chicken was a no-brainer dinner – I wanted flavorful, moist chicken tacos! Poaching is a great way to keep chicken breast tender and juicy, but visually it ain’t pretty. Everything looks delicious when it’s in a taco, though! So, I went for it, and it’s something I’m going to add to my usual weeknight dinner line up. This recipe is more than enough for two people.
Spicy Beer Poached Chicken Tacos
6 oz. boneless chicken breast or tenderloins
1 bottle beer (I used a brown ale)
2 TBSP Franks Hot Wing Sauce
3 large garlic cloves, minced
2 tsp chili oil or red pepper flakes, optional
1 tsp kosher salt
2 TBSP brown sugar
1/4 cup orange or grapefruit juice
Dump everything, but the brown sugar and OJ into a saucepan together, stir, and bring to a simmer. You want the chicken to be mostly covered with liquid, so use a smaller sauce pan with tall sides. Once simmering, poach the chicken for about 10-15 minutes, or until cooked through. Remove the chicken breast with a slotted spoon and let rest five minutes. While the chicken is resting, add the brown sugar and orange juice to the poaching liquid in the sauce pan and bring to a boil, reducing the liquid by 1/3 to 1/2. You can add the orange juice right at the beginning, but adding it at the end and then reducing keeps its flavor bright. “Pull” the chicken apart using 2 forks, go with the grain, making it a very easy process. Once the liquid has reduced, turn off the heat and return the now pulled chicken to the sauce. Let the chicken absorb the liquid for about 5 minutes or so before making into tacos.
I topped my tacos with a little spring mix, diced tomatoes and onion, freshly cracked black pepper, and a squeeze of lime. A little sour cream goes perfect to quell the sweet heat as well. Served with the veggie fries this was a filling dinner on the lighter side of the usual American taco meal!