Sweet potato fries traybake with a fresh yoghurt sauce

Sweet potato fries traybake with a fresh yoghurt sauce

I adore fries and if I could eat them every day, I probably would. That’s why this recipe is perfect for me when I crave fries, but I have to eat a sensible meal. This sweet potato fries traybake is the ultimately easy, ridiculously healthy and super light meal on hot summer days. So without further ado, let’s take a look at the ingredients! Everything is based on 1 portion, so you can easily multiply the ingredients if neccesary.

Ingredients per person:

  • 200 grams of sweet potato fries
  • 1/3th of a zucchini
  • 1 white onion
  • Half a red bell pepper
  • 1 chicken breast
  • About 100 ml of low fat yoghurt (no added flavours)
  • Some watercress
  • 2 cloves of garlic
  • 1 teaspoon of paprika powder
  • A pinch of turmeric
  • A pinch of cumin
  • A dash of olive oil
  • Black pepper and salt to taste

How to prepare this traybake recipe:

To prepare, heat up your oven to 200 degrees Celsius or 392 degrees Fahrenheit.

You start this up by cutting the vegetables. I chose to cut the zucchini in slices, then half it and than again, so I ended up with 1/4th parts. Zucchini is sometimes harder to get right, so this is quite small, but you can go bigger if you like the bite. I cut the bell pepper a little bigger in strips, because they cook more easily. The onions also stayed in relatively chuckier bits. I personally chose to buy sweet potato fries that were pre-cut, because that’s a little easier and quicker, but you can of course also choose to skin and cut them yourself. I also diced up the chicken breast. For the garlic, I only cut off the tops of the cloves, you’ll later see why.

Next, you massage the chicken with a mix of black pepper, paprika powder, turmeric and cumin. Make sure they’re covered well, since they’ll account for a lot of the flavour later on. Then, you’ll oil up the tray you’re going to use with olive oil to make sure nothing sticks to it. Then, you put in the chicken, sweet potato fries, zucchini, onion and bell pepper. Also put in the cloves of garlic, but make sure they’re easy to find, I put them in a corner of my tray. Coat everything with black pepper and salt and if you want an extra dash of olive oil.

Put this tray in the oven for about 30 minutes depending on your oven. After 30 minutes, make sure the chicken and the potato fries are cooked through before plating it. Otherwise, you can put it back for an extra 10 minutes on 230 degrees Celsius/ 446 degrees Fahrenheit.

The sauce

Meanwhile, you can make the sauce. Get a small bowl and pour the yoghurt in the bowl. You can also make a little bit more sauce, since it’s actually also really nice on top of salads and some kinds of meat, like on a sandwich with ham. Add the watercress in depending on how much you like. I’d recommend adding quite a lot because of the subtle flavour and the health benefits watercress provides. Add some black pepper to taste (I like a bit of a punch, so I added quite a lot as well) and mix everything together.

When the tray is ready, you take out the cloves of garlic. They’ve added flavour to the tray, but they’re going to also add flavour to the sauce. Because my hands can’t deal with heat, I got a paper towel and wrapped it around the clove. Then, You can squeeze out the insides into the yoghurt sauce. Mix this up and the sauce is also ready to go!

You can serve this recipe in the tray itself when you’re eating with more people so they can take however much they’d like. If you’re eating alone, it’s easier to put everything in a big bowl so it’s easy to mix everything. When it’s on the plate or in the bowl you’re going to eat from, you can add the sauce to taste and you’re done.

Ideas to switch it up:

  • For a vegetarian version, you can easily switch up the chicken for plant-based chicken or soya. It’s mostly for adding in some proteins to the dish.
  • If you’re going vegan, switch up the yoghurt for plant-based yoghurt or another sauce that gives the dish it’s fresh taste. A vegan garlic sauce or a vegan yoghurt-mint sauce would also work.
  • You can also switch this dish up by being creative with the spices and herbs you’re adding. It’ll work as long as you’ve got some powerful flavours on the protein.
  • Another way to be creative is in the vegetables you’re using. I though about using aubergine as well. It’s important the veggies don’t shrivel up too much in the oven though.

I hope you’ve enjoyed this recipe. Let me know in the comments below if you thought it was a success if you’ve tried it or what you’d prefer instead. And, if you liked this recipe, please subscribe and get a free e-book on saving money! You could also follow me on  InstagramPinterest and Twitter to get regular updates.

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Hi there! My name is Lisa and I am the author of Mind and Body Intertwined. I have a bachelor's and a master's degree in psychology. During my study, I found out how much the mind and the body are connected and it fascinated me, which is why I started my blog. Would you like to join me on this little corner of the world?

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[…] April 8, 2024 at 3:33 AM | Posted in Uncategorized | Leave a comment Sweet potato fries traybake with a fresh yoghurt sauce […]