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 - www.healthypotato.com
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
1 1/3 lb 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.
|Calories:||201 cals||266 cals|
|Kilojoules:||841 kJ||1,114 kJ|
|Fat||5.0 g||13.0 g|
|Carbohydrates||33.0 g||33.0 g|
|Protein||6.0 g||3.0 g|
|Cholesterol||5.0 mg||0.0 mg|
|Sodium||130 mg||305 mg|
|Saturated Fat||1.0 g||1.0 g|
|Fiber||3.0 g||1.0 g|
|Calcium||102.0 mg||13.0 mg|
|Total Sugars||3.3 g||3.0 g|