Pumpkin French Fries with Chipotle-Molasses Ketchup

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

October 8, 2015 • 0 comments

These pumpkin fries are sweet potatoes’ sassier sister with a smoky twist of cumin, chile and chipotle.

The sweet and spicy ketchup will elevate any fry. Each serving offers more than two times the daily value for vitamin A (as beta-carotene), 3 grams fiber, and 10% of the daily value for iron, for just 110 calories and 5 grams fat.

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Pumpkin French Fries with Chipotle-Molasses Ketchup

For the fries:

1 (2 1/2-pound) sugar pie pumpkin
1 tablespoon + 1 teaspoon expeller-pressed canola oil
1/4 teaspoon salt and pepper
1/4 teaspoon ground cumin
1/4 teaspoon chili powder
1/4 teaspoon garlic powder

For the ketchup:

1/2 (8-ounce) can tomato paste
2 teaspoons molasses
2 teaspoons apple cider vinegar
1/2 teaspoon + 1/4 teaspoon reduced-sodium soy sauce
1/2 teaspoon dried chipotle (ground or flakes)

To make the fries: Preheat oven to 450 degrees F convection. Line a large sheet pan with parchment paper to prevent sticking. Poke the pumpkin with a fork 8 times all around and microwave the whole pumpkin for 2-3 minutes, making it easier to peel. Cut off the stem and remove the skin with a vegetable peeler. Quarter the pumpkin from top to bottom and scoop out the seeds and pulp with a spoon. Cut 1/2 inch off of the pointy top and bottom of each quarter, to prevent the tips from burning. Cut the large pieces into 1/4-inch wide French fries and cut the pointy ends lengthwise into fries.

Spread the fries on the sheet pan. Drizzle with oil, sprinkle with salt and pepper, and toss with hands. Bake until golden on the edges, about 35 minutes. Sprinkle with cumin, chili powder and garlic powder.

To make the ketchup: Combine all of the ketchup ingredients, plus 2 teaspoons water.

Prep time: 20 minutes
Cook time: 35 minutes
Makes 4 servings, 1/2 cup each with 1 tablespoon ketchup

Nutrition Facts (per serving): 124 calories, 5 g total fat (.5 g saturated fat), 210 mg sodium, 0 mg cholesterol, 20 g total carbohydrate (3 g fiber), 2.5 g protein, 13% DV iron, 6% DV calcium, 110% DV Vitamin A, 25% DV Vitamin C.

By Michelle Dudash, RD, Columnist of DishwithDudash.com.

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