So you want to have a snack but you also want to look like a snack? Then you might want to head out of the drive-in queue and go home to cook yourself. This is a recipe for sweet potato fries with a low-fat curd cheese (“Magerquark”) dip that packs all those good nutrients. The perfect small meal to munch on while watching a movie!
“Magerquark” is considered one of the classic dieting foods in Germany, which might be the reason it’s disgustingly called low fat curd cheese in English. It’s a dairy product and a relative of creme cheese with a neutral, slightly sourly flavor. So far so boring but the low fat version really packs the heat for your nutrition plan because it brings macros straight from heaven. Our favorite brand brings the following macro nutrients per 100g:
- Protein 12.7g
- Carbs 3.7g
- Fat 0.2g
Considering that it often comes in a 250g packaging size, that’s a whopping 32g of protein which, could it get any better, more or less is exactly the ideal amount for protein in a meal to reach full muscle protein synthesis.
Sweet potato fries
- Medium sized sweet potato (~ 450g)
- 1 tbs corn starch
- 1 tbs Tikka Tandoori spice (or other spice of choice)
- 1 tbs olive oil
High protein dip
- 250g low-fat curd cheese (“Magerquark”)
- 2 spring onions
- half of a cucumber
- pepper & salt
Cut the sweet potato into halves after peeling them, then cut those into slices which you, to end the cutting, turn into even fries. It’s important that they are kind of homogeneous in size or they won’t all cook evenly through later.
Fill a bowl with water and put the sweet potato fries into it for 45 to 60 minutes to wash off the starch. While they soak you can proceed to prepare the dip.
Cut two spring onions up and give them into the low fat curd cheese.
Cut off half a cucumber and peel it. Then grate the firm outer layer into the quark with a coarse grater. Do not use the soggy inner parts of the cucumber, it’s not ideal for the dip.
Season the dip with pepper and salt to taste.
When the time for soaking the potato is over, rinse it with clean water and dry it off while pre-heating the oven to 220°C.
Give the corn starch and spice into a plastic bag together with the dried off sweet potato fries. Shake it until all the fries are evenly coated, making sure that there is no buildup but only a light coating.
Give the fries into a bowl and lightly sprinkle some olive oil over them, toss to make sure it’s evenly distributed.
Put them onto a baking try, making sure they don’t touch. The tray goes into the lower third of the oven.
Bake them for 30 minutes at 220°C before turning the oven off, cracking it slightly open and letting them sit for another 10 minutes.
The dip is thick and chunky with the coarse cucumber, if you prefer it creamier you can grate it finer of course. You can make spicier fries with a more neutral dip but could also use a milder spice (e.g. paprika pouder) on the fries and then put jalapeños into the dip.
Another option is to consider this recipe as serving 2 people and use it as a side dish for a chicken breast or some other meat.