3 med.-size sweet potatoes or yams
1/2 c. oil
Salt (opt.)

PANFRY METHOD: Peel potatoes (if desired); cut lengthwise into 1/2 inch thick French-fry strips. In large skillet over medium heat, heat oil; panfry (in batches if necessary) until cooked through and lightly browned, about 6 to 7 minutes. Using a slotted metal spoon or spatula, transfer French fries as cooked to absorbent paper to drain. If desired, sprinkle with small amount of salt.

OVEN METHOD: Heat oven to 400 degrees. In large bowl, toss cut potatoes with 1/4 cup oil to coat evenly. On 1 to 2 baking sheets, arrange in single layer; bake until golden on bottom, about 15 minutes. Using spatula or pancake turner, turn potatoes and bake until golden all over, about 15 additional minutes. Remove from oven; transfer to absorbent paper to drain. Makes 4 servings.

Per serving: 245 calories, 12 grams protein, 14 grams fat, 28 grams carbohydrate, 11 milligrams sodium, 0 milligrams cholesterol, 0.7 gram fiber.