Tag Archives: French Fries

Healthy Food Swap: Oven Fries Recipes

Picture1French fries are the classic American snack. And they’re soooo yummy! But – they’re FILLED with fat, calories, and very little nutrition. I spent a long time just avoiding fries at restaurants, or if someone ordered a plate of fries for the table, I’d eat like 3 fries and then stop. Then I realized I could make very healthy versions of fries using my oven!

I started out just tossing potato wedges in olive oil (no more than 1 Tbsp), salt, and pepper and baking them (400 degrees for ~30 min). Then I found a few other alternatives to classic oven fries that really spiced up my oven fries recipe collection. Here are two of my favorites: Spicy Sweet Potato Wedges and Zucchini Chips courtesy of health.com and myrecipes.com ūüôā

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potato-wedges-ck-701068-lSpicy Sweet Potato Wedges (Courtesy of Health.com – link to recipe above)

Ingredients

6 medium sweet potatoes (about 2 1/4 pounds)
Cooking spray
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper

6 medium sweet potatoes (about 2 1/4 pounds) – I actually use yams to get the antioxidant kick!
Cooking spray
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper

Directions

1. Preheat oven to 500 degrees.

2. Peel potatoes; cut each lengthwise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500¬į for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.

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zucchini-ck-1087041-lZucchini Oven Chips (Courtesy of myrecipes.com – link to recipe above)

Ingredients

1/4  cup  dry breadcrumbs
1/4  cup  (1 ounce) grated fresh Parmesan cheese
1/4  teaspoon  seasoned salt
1/4  teaspoon  garlic powder
1/8  teaspoon  freshly ground black pepper
2  tablespoons  fat-free milk
2 1/2  cups  (1/4-inch-thick) slices zucchini (about 2 small)
Cooking spray

Directions

1. Preheat oven to 425 degrees

2. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425¬į for 30 minutes or until browned and crisp. Serve immediately.

Nutritional Info

3/4 cup has 61 calories, 1g Fiber, ~4g Protein, ~2g Fat

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Filed under Picky Cooks (Favorite Recipes), Picky Tips (Healthy Living/Eating)