I think that swede is often an underrated vegetable. But these delicious swede chips with parmesan will help to change that perception. The swede fries are roasted in the oven, and it really enhances the nutty flavour of the humble swede.
Note: in the US, this recipe is known as rutabaga fries
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What you'll love about the recipe
- Swede is a healthy alternative to white potatoes. It has a lower glycemic index, and is lower in carbs. This means it'll help to keep your blood sugar levels even. It counts as one of your five a day, and it's also rich in fibre, folic acid and vitamins E and C.
- Making oven-baked swede fries is healthier than chips fried in a pan.
- This swede chips recipe is easy to make. There's no need to parboil, just prepare the chips and pop them in the oven.
- Healthy swede chips taste great and are a delicious accompaniment to many meals.
- Easy oven-baked swede chips are seasonal and budget friendly. Swedes are widely available in supermarkets over the autumn and winter months and are very good value.
Ingredients
Swede. Also known as rutabagas in the US and neeps in Scotland. It's a largish round root vegetable with a thin purplish brown skin.
The swede chips will shrink down as they cook, so a large swede will serve 4 people. If you do have some leftover swede, you might also like to try mashed carrot and swede, roasted swede or parsnip and swede soup.
Olive oil. You could also use another type of healthy cooking oil if you prefer. Or if you'd like garlic flavoured swede fries, use an oil infused with garlic. (Alternatively, add a pinch of garlic powder to the oil.)
Parmesan. This adds a lovely salty tang to the swede chips. Grate it finely so that it's easy to sprinkle over the chips.
Salt and pepper to taste.
How to prepare swede
Swede is a relatively tough vegetable to prepare, so the first cut can be a little difficult. You'll need a large sharp knife (please take care!).
First cut the bottom off the swede so that you've got a flat base which won't rock around. Then slice it in half down through the centre, and peel each half with a vegetable peeler. Then lie each half of the swede flat side down on the board and cut into 1 cm slices.
Cut each slice through into 1cm chips.
How to cook swede chips (rutabaga fries)
Add the swede chips to a bowl and toss in the olive oil with the salt and pepper. Spread them out on a baking sheet. Don't cram them too closely together on the tray as they won't cook properly. They'll end up steaming and won't caramelise so well. If necessary, use a second baking sheet for crispier swede fries.
Cook in a hot preheated oven at 200 degrees for 20 minutes. You might need to turn the baking trays to ensure they cook evenly. You'll also need to flip the fries so they brown and caramelise on both sides.
After 20 minutes, remove from the oven and sprinkle over the parmesan. Return the tray to the oven for a final 5 minutes.
Expert tips
- If you'd prefer, you could make more rustic swede wedges by cutting the chips a little chunkier. You might need to add a few extra minutes to the cooking time.
- For spicy swede fries, add a teaspoon of your favourite spice blend to the oil. You could also add some chopped herbs such as fragrant rosemary or thyme.
How to serve swede fries
I think swede chips are most enjoyable served hot straight from the oven. Enjoy them as a healthy side dish with meat or vegetarian dishes.
They are a low carb healthy replacement for potato chips or french fries, so serve them in a similar way.
You could also serve these low carb fries with a tasty dip such as butter bean hummus or low sugar ketchup for lunch or as a snack.
People also ask
The mild taste of swede can best be described as partway between a carrot and a turnip. When it's been cooked in the oven, it has a sweet, nutty, slightly earthy flavour.
Yes, cut them and freeze them raw. Frozen swede chips can then be cooked from frozen. Cook them for an extra 10 minutes in the oven.
If necessary, you can cut the chips and then leave them in a bowl of water in the fridge for a few hours until you are ready to cook them. However, I prefer not to do this as some of the water soluble vitamins may leach out into the water.
100g of swede contains about 9g of carbohydrates, so it's not completely carb free. However, compared to most other root vegetables, swede contains a lot less starch and is lower in carbohydrates. Swede is suitable for a low carb diet and is often used as a replacement for potatoes on keto friendly and paleo diets.
Other healthy swede recipes
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Recipe
Swede Chips with Parmesan
Ingredients
- 1 large swede
- 2 tablespoon olive oil
- salt and pepper to taste
- 20 g parmesan cheese finely grated
Instructions
- Preheat the oven to 200 degrees (180 fan).
- Using a sharp knife, cut off the base from the swede so that it is level. Cut the swede in half through the centre. Peel each half.
- Lay each half flat on the board, and cut into 1 cm slices. Then cut each slice into 1 cm chips.
- Place the chips in a large bowl and toss with the olive oil and seasoning. Tip the chips out onto a baking tray. If necessary, use 2 trays so that the chips are well spaced.
- Bake for 20 minutes. Flip the chips partway through and if necessary turn the trays to ensure they cook evenly.
- After 20 minutes, remove from the oven and sprinkle with the grated parmesan. Return the tray to the oven for a final 5 minutes.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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