Salads and Vegetables: Vegetable Dishes: Fun Fries

This oven-baked Recipe Makeover knocks the "fry" out of French fries!
Per serving: 201 calories and 5g fat.
Saves: 65 calories and 8g fat.

Author: United States Potato Board -
Date: June 27, 2013

Suggestions: A heavy-duty baking sheet bakes the fries more evenly than does a lightweight pan; a non-stick baking pan is helpful.

Optional: For overall baked brownness, allow an extra 10 to 30 minutes to pre-soak cut potatoes.

Serves: 4 person(s)
Yield: 4 x approx. 6-oz servings

Preparation Time: 5 mins
Cooking Time: 30 mins


    Fun Fries recipe lowers the fat and salt content of regular high-fat fries by baking instead of frying, and by lowering the oil and salt amount. Skin-on potatoes add extra fiber over peeled potatoes.
  Recipe Makeover

    1 Tbsp vegetable oil
    1/4 cup grated Parmesan cheese
    1 tsp dried Italian herb seasoning
    0.60 kg russet potatoes (about 4 medium), cut into ½ - inch wedges
    1 pinch salt, if desired

  Traditional Recipe

    2 quarts of vegetable or peanut oil
    4 russet potatoes, peeled and cut into ½ - inch strips
    3/4 tsp salt


    Preheat oven to 475ºF.

    In large bowl mix oil, cheese and herb seasoning. Add potatoes and toss to coat. Arrange in single layer on baking sheet.

    Bake in preheated oven about 30 minutes or until potatoes are golden brown, tossing once after the first 15 minutes. Season with salt, if desired. Serve immediately.

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Nutritional Information
(Per Serving)

Calories:201 cals266 cals
Kilojoules:841 kJ1,114 kJ
Fat5.0 g13.0 g
Carbohydrates33.0 g33.0 g
Protein6.0 g3.0 g
Cholesterol5.0 mg0.0 mg
Sodium130 mg305 mg
Saturated Fat1.0 g1.0 g
Fiber3.0 g1.0 g
Calcium102.0 mg13.0 mg
Total Sugars3.3 g3.0 g

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