Better-For-You Baked Fries

Better-For-You Baked Fries
Servings: 4 Prep 15 mins Bake 400°F 40 mins to 45 mins

Ingredients

  • 1 pound potatoes
  • 3 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper

Make It

1. Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or foil; brush with 1 tablespoon of the oil; set aside. Cut potatoes into sticks or wedges. In a large bowl toss potatoes with remaining olive oil, salt, and pepper. Arrange potatoes in a single layer on prepared baking sheet. Bake for 40 to 45 minutes or until browned and tender, turning twice. Allow to cool slightly on the baking sheet on a wire rack before serving.

Variation

Chili Spiced Sweet Potato Fries:
  • Prepare as above, using sweet potatoes and add 1/2 teaspoon chili powder to the oil mixture.
  • Nutrition Analysis: 161 calories, 1 g protein, 17 g carb., 10 g total fat, (1 g sat. fat), 0 mg cholesterol, 3 g fiber, 234% Vitamin A, 4% Vitamin C, 194 mg sodium, 3% calcium, 3% iron
BBQ Fries:
  • Prepare as above, using red-skinned potatoes, omit the salt, and add 2 tablespoons barbecue sauce to the oil mixture.
  • Nutrition Analysis: 181 calories, 2 g protein, 21 g carb., 10 g total fat, (1 g sat. fat), 0 mg cholesterol, 2 g fiber, 1% Vitamin A, 16% Vitamin C, 94 mg sodium, 1% calcium, 5% iorn.
Rosemary Fries:
  • Prepare as above, using russet potatoes and sprinkle with 1 teaspoon snipped fresh rosemary before baking.
  • Nutrition Analysis: 177 calories, 2 g protein, 20 g carb., 10 g total fat, (1 g sat. fat), 0 mg cholesterol, 3 g fiber, 0% Vitamin A, 37% Vitamin C, 152 mg sodium, 1% calcium, 5% iron.
Golden Fries with Sea Salt and Ketchup:
  • Prepare as above, using Yukon Gold potatoes and use 1/2 teaspoon sea salt for the salt. Serve with ketchup.
  • Nutrition Analysis: 192 calories, 3 g protein, 24 g carb., 10 g total fat, (1 g sat. fat), 0 mg cholesterol, 3 g fiber, 3% Vitamin A, 41% Vitamin C, 374 mg sodium, 2% calcium, 6% iron.
Cheesy Red Potatoes:
  • Prepare as above, using red potatoes and toss with 2 tablespoons Parmesan cheese.
  • Nutrition Analysis: 180 calories, 3 g protein, 18 g carb., 11 g total fat, (2 g sat. fat), 2 mg cholesterol, 2 g fiber, 1% Vitamin A, 16% Vitamin C, 204 mg sodium, 4% calcium, 5% iron.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 177, Fat, total (g): 10, sat. fat (g): 1, carb. (g): 20, Monounsaturated fat (g): 7, Polyunsaturated fat (g): 1, fiber (g): 3, sugar (g): 1, pro. (g): 2, vit. C (mg): 22, Thiamin (mg): , Riboflavin (mg): , Niacin (mg): 1, Pyridoxine (Vit. B6) (mg): , Folate (µg): 20, sodium (mg): 152, Potassium (mg): 478, calcium (mg): 10, iron (mg): 1, Percent Daily Values are based on a 2,000 calorie diet.