Baked French Fries (serves 4) Broil
4-5 small to medium potatoes with the skins - washed
garlic (powder or fresh)
parsley
oregano
black pepper
paprika
1 TBLS olive oil
Turn your oven on to broil. Cut your potatoes however you want - trying to keep them all about the same thickness. Place them in a bowl. Dry them off with a dish towel. Pour the oil over the potatoes and toss them. Sprinkle all of the spices over the top and toss well. Put the potatoes on one or two cookie sheets in a single layer. Place under the broiler for 10 minutes. Flip over the fries and broil for an additional 10 minutes.
Notes - use whatever spices that you want. If you don't want to use oil, don't. They will cook just fine without it. The spices will stick just fine too. The paprika gives the potatoes a nice color. You just want to cook them long enough to make them soft. To tell if they're done, stick a fork in it. That's fun to say! If it goes in easily, they're done. The smaller you cut up your potatoes - the faster they'll cook (increased surface area for those of you inspired by science).
Suggestion: This one dish inspired me to make omelets. Tonight I made them with fresh bell peppers, onions, garlic and mushrooms. I added a touch of 1/3 reduced fat cream cheese. I sprinkled a bit of cilantro on top too. It would taste yummy without the cheese. I have some fries and veggies left over. They will be great for tomorrows breakfast!
| Nutrition Facts | ||||||
Serving Size | ||||||
Amount Per Serving | ||||||
Calories 161 Calories from Fat 2 | ||||||
% Daily Value* | ||||||
Total Fat 0.2g 0% | ||||||
Saturated Fat 0.1g 0% | ||||||
Polyunsaturated Fat 0.1g | ||||||
Monounsaturated Fat 0.0g | ||||||
Cholesterol 0mg 0% | ||||||
Sodium 17mg 1% | ||||||
Total Carbohydrates 36.6g 12% | ||||||
Dietary Fiber 3.8g 15% | ||||||
Sugars 2.0g | ||||||
Protein 4.3g | ||||||
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* Based on a 2000 calorie diet |
Notice that the calories are minimal for a medium-sized potato. 161. If you eat a teaspoon of the olive oil, you're adding about 37 calories ending up wish a dish that is 198 calories if you're interested in that sort of thing. I like to think that I've just made something that's pretty easy and I didn't pick up fast food. Notice that a medium serving of fast food fries is 380 calories - that includes a lot of fat and sodium.
I got the calorie charts off of http://caloriecount.about.com
Fast Food Fries
| Nutrition Facts | ||||||
Serving Size 4 1/10 oz (117.0 g) | ||||||
Amount Per Serving | ||||||
Calories 380 Calories from Fat 171 | ||||||
% Daily Value* | ||||||
Total Fat 19.0g 29% | ||||||
Saturated Fat 2.5g 13% | ||||||
Sodium 270mg 11% | ||||||
Total Carbohydrates 48.0g 16% | ||||||
Dietary Fiber 5.0g 20% | ||||||
Protein 4.0g | ||||||
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* Based on a 2000 calorie diet |
