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Healthy Yuca Fries (Aipim Frito)

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I love yuca — also known as cassava or manioc… yes, I love it even more than potatoes!  This is why our recipe for today is yuca fries.  But these are not just ordinary fries.  These are Healthy Yuca Fries, because instead of being deep-fried they are roasted.  All the flavor is still there, but those extra inches to your waistline are kept at bay!!!  How cool is that?!   As if that weren’t enough, yuca fries are naturally gluten-free, dairy-free, super quick to prepare, and a vegetarian dish.

My love for yuca started many years ago back in Brazil, where we enjoyed many wonderful dishes made from this delicious and economical root vegetable– such dishes as Mashed Cassava, Shrimp Bobó, and Cassava “Lasagna”, in addition to many other dishes made from its derivatives, such as Red Wine Tapioca Pudding, Tapioca Crepes, and Farofa.

For those who may not know, yuca or cassava constitutes the third-highest source of carbohydrates in the tropics, consumed by about half a billion people all around the globe, and capable of growing in poor soils.  It is a widely consumed root, and in fact more common at even the American table than one might imagine, as you can learn further in our article.

I hope that you have the chance to try our yuca fries and compare them with those made from potatoes. Many years ago, I did exactly that… What can I say?  Not only do I have no regrets, but I truly prefer yuca fries (and any other yuca dish) to potatoes (and I do love potatoes!!).  I am looking forward to hearing from you!

But for now please excuse me… my plate of golden, crispy-licious yuca fries is calling my name. 🙂

xx

Healthy Yuca Fries 
Serves 2-4
Segment: Brazilian cuisine

Healthy Yuca Fries -- Loaded with flavor without expanding your waist line.

Ingredients:
2 medium fresh yuca/cassava or 6 frozen yuca sections
Olive oil
Salt & pepper to taste
A pinch of dried cilantro leaves (or your favorite dried herbs)
Fresh lime juice
Directions:
1. Preheat oven to 425º F (about 218º C).

2. If you are using fresh yuca/cassava: peel the tough, waxy brown skin and also the pinkish-purplish layer under the brown skin.  Cut into three-inch sections, place in a pot with enough tap water to cover, and let boil over medium-high heat for 10-15 minutes or until fork-tender and the ends start to split open a little bit.

Peeled cassava/yuca

Boiling yuca/cassava...

3. If you are using frozen yuca/cassava: since it is already peeled and divided into sections,  place in a pot with enough tap water to cover, and let boil over medium-high heat for about 15 minutes or until fork-tender and the ends start to split open a little bit

Frozen cassava/yuca

Frozen cassava/yuca

Boiled yuca/cassava

4. Remove from water using a slotted spoon and drain on paper towels.  When they are cool enough to handle, cut in half lengthwise and remove the thin, woody stick that runs through the middle.

Removing the woody fiber from the center

Woody fiber
5. Then, cut them into sticks (or into the desired shape), distribute them in a single layer onto a baking sheet, drizzle with olive oil, and season with salt, pepper, and dried cilantro. Bake for about 20 minutes, turning once.  Fries are done when they are crispy on the outside and still soft on the inside. Season with more salt & pepper, if desired.  Squeeze a little fresh lime juice over them.  Serve with ketchup, Jalapeño-Lime Aioli, or your favorite dipping sauce.
Yuca sticks are about to be roasted
Note:  This recipe has been adapted from e is for eat.
 

Healthy Yuca Fries (Macaxeira Frita) -- Loaded with flavor without expanding your waist line.

 

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34 Responses to Healthy Yuca Fries (Aipim Frito)

    • Denise Browning 30 May, 2013 at 2:52 pm #

      It is quite easy to make these fries, Abbe! My children and I love you chips i n a bag as well.

  1. Kiran @ KiranTarun.com 30 May, 2013 at 3:26 pm #

    I’ve never tried yuca fries before. this looks delish!

  2. Mi Vida en un Dulce 30 May, 2013 at 7:14 pm #

    I love fried yuca, and this is just the perfect way to have it more healthy, Thanks…!!

  3. Deb 30 May, 2013 at 8:28 pm #

    Yuca is commonly found at my local fruit stand so I need to try this recipe soon! The fries would be perfect this weekend with grilled burgers!

    • Denise Browning 31 May, 2013 at 8:47 am #

      Exactly, Deb! They go very well with burgers and also as a side dish for stews, and grilled meats.

  4. Liz 30 May, 2013 at 8:47 pm #

    I’m going to have to keep my eyes peeled for yuca…your fries look terrific!

  5. The Café Sucre Farine 30 May, 2013 at 9:59 pm #

    Wow, I know nothing about yuca but thanks for introducing me Denise! I can’t wait to try this!

    • Denise Browning 31 May, 2013 at 8:46 am #

      Chris: I hope you try this recipe. My hubby is American and he absolutely love yuca, especially the fries. My children love yuca chips. Yuca is one of my fav roots.

  6. SallyBR 31 May, 2013 at 12:40 pm #

    Well, I’ve been trying to comment for a couple of days, but from the iPad or iPhone it’s been impossible. But here I am, from the comfort of an internet cafe so I can say this recipe sounds like a dream come true! I don’t know why I never thought of roasting the cooked root in the oven, BRILLIANT!

    I am trying this next time I find mandioca around the grocery store…..

    • Denise Browning 31 May, 2013 at 2:48 pm #

      Thanks so much for trying to comment from your ipad and iphone, Sally! I know how hard can be… I am not a big fan of frying food so I decided to make my fries in the oven and tasted quite good besides being healthier. 🙂 I hope you try this recipe next time. Wishing you a great weekend! xx

  7. Amira 1 June, 2013 at 2:42 am #

    This dish looks very promising… I stopped deep frying potato looong ago I typically make it as you do your yuca… though I have a question … Is yucan the same as taro?

    • Denise Browning 1 June, 2013 at 7:20 am #

      Hi, Amira! No, Yuca is not the same as Taro although both a root vegetables.

  8. Maureen | Orgasmic Chef 1 June, 2013 at 10:42 pm #

    I had these in Orlando once and I loved them. One of my staff made them for a dinner I was invited to. All through the meal I said I wanted to make those at home and that was the last I thought about it. I want to try!

  9. Raymund 2 June, 2013 at 4:05 am #

    I never thought of frying yuca, thats a great idea. Got to try them soon

  10. eatwellbehealthy.info 2 June, 2013 at 11:12 am #

    How did you actually obtain the tips to post ““Healthy Yuca Fries: Loaded with
    flavor without expanding your waist line. |”? I appreciate it ,Alexandra

    • Denise Browning 2 June, 2013 at 5:45 pm #

      Alexandra: This recipe is healthy because instead of deep frying the yuca, I roasted it. This decreases a lot the amount of fat and calories yet keeping the flavor of the dish.

  11. Lail | With A Spin 4 June, 2013 at 1:38 pm #

    How did I miss these fries? Though never tried yuca, looks delicious. Definitely trying.

  12. Nami | Just One Cookbook 5 June, 2013 at 6:59 pm #

    Never tried yuca before but they look like baby taro root that we eat (but yuca is bigger). Looks delicious!

    • Denise Browning 5 June, 2013 at 8:22 pm #

      If you want, you can try this recipe using taro root, Nami!

      • Linda 16 June, 2013 at 1:27 pm #

        Yes U can make this recipes out of Nami . Lived in Hawaii & ate them quite often. We would sprinkle a little brown sugar in the last 10 mins of cooking & served w/ terrtaiki sauce. Will try this recipe looks great. I hope U can buy them fresh.

  13. Cipote 4 January, 2015 at 4:36 pm #

    When I fry yucca, I peel and cut to size first, then boil, then fry. I find it helps maintain uniformity, although it is a very tough to get a knife through fresh yucca. I’m sure it would work with this baked method as well. Thank you for sharing.

  14. Heather 1 February, 2016 at 9:17 pm #

    This was a huge hit in our house! We love it–2 boys, ages 10 and 11, and mom and dad all give it 2 thumbs up! We are looking for Gluten-free and Dairy-free recipes for side dishes and this one will be a regular family favorite. Do you have recipes on how to do Yuca Mashed Potatoes?

  15. Jackie @Kitchen Gadget Reviews 31 March, 2016 at 1:17 pm #

    Interesting and delicious recipe! I’m for sure going to give these ones a try.

  16. Wendy 8 August, 2016 at 5:21 pm #

    This sounds ideal for any occasion, but can they be made ahead of time and put in a chauffe plat?

    • Denise Browning 8 August, 2016 at 7:19 pm #

      Yes, they can, Wendy! But they won’t be as crispy outside as they would if they were served immediately after coming out of the oven. Enjoy!

  17. Denise Browning 1 February, 2014 at 3:12 pm #

    Thanks for the link!!!

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