South of the Border Sweet Potato Wedges

Thinking beyond tomatoes, carrots, and red peppers when trying to choose “red & orange vegetables” can be a struggle at times. Even greater is the challenge of making these other foods interesting. Fear not, sweet potatoes are coming in season when the other ‘reds & oranges’ have long been harvested. Antioxidant powerhouses, sweet potatoes also pack more than double the fiber of regular potatoes. You will find here a tasty, healthy way to add color to your winter meals & snacking. Warning: these little wedges can be highly addictive.


4 medium sweet potatoes, scrubbed clean

2 Tbsp olive oil

1 Tbsp chili powder

1/2 tsp cumin

1/2 tsp garlic powder

1/4 tsp cayenne

1/2 c nonfat Greek yogurt (plain)

1 lime - juice & zest of

3/4 c frozen sweet yellow corn

3/4 c black beans

1/2 avocado, diced

1/4 c (1 ounce) crumbled goat cheese

Fresh cilantro, chopped; to taste


  1. Prepare wedges according to directions below
  2. While wedges are baking,
    1. In a bowl, combine the Greek yogurt and lime ingredients. Set aside.
    2. Heat the black beans over low heat on the stove
    3. Roast the corn in a non-stick skillet over medium-high heat until browned
  3. When sweet potato wedges are done and crisp, transfer to a plate
  4. Top wedges with black beans, corn, avocado and cheese. Drizzle with the yogurt dressing and sprinkle with cilantro.
  5. Serve immediately

Preparing Sweet Potatoes:

You'll need a large baking sheet, some tinfoil and a baking rack. This combination of cooking items makes clean up so much easier than going straight on the baking sheet. The end product is also a crispier wedge. The assembly takes virtually no effort and should take less than 10 minutes. Perfect for nights you're in no mood to fuss with food.

  1. Preheat oven to 450 degrees (F). Line a large baking sheet with tinfoil (shiny side up); place baking rack onto prepared baking sheet; set aside.
  2. Cut off the pointy ends of sweet potatoes. Slice in half (lengthwise), then cut each piece into 4 wedges.
  3. Place the sweet potato wedges in a large bowl, add olive oil and seasonings (chili powder, cumin, garlic powder). Mix well, making sure each wedge is coated.
  4. Arrange wedges in a single layer on the prepared baking rack
  5. Bake for 30 minutes, then turn on the broiler and bake for another 3-5 minutes, or until they're well browned and crispy. Keep an eye on them - it's easy to burn food under the broiler!
  6. Cool wedges for 5 minutes, before transferring to platter


  • Baking times listed are approximate; it depends how thick you cut the sweet potato wedges. For best results, try to cut the wedges evenly; this will help them cook at about the same rate.
  • Wedges may need to bake for 35-40 minutes, so keep that in mind when planning an "eat" time, if you're cooking something fast like chicken cutlets or burgers. Consider popping the wedges in the oven first, then working on the rest of the meal as they bake.
  • Double recipe as needed, but only bake one tray at a time

Serves: 4-6

Prep time: 10 mins

Cook time: 35 mins

Total time: 45 mins