French 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
Spicy Sweet Potato Wedges (Courtesy of Health.com – link to recipe above)
6 medium sweet potatoes (about 2 1/4 pounds) – I actually use yams to get the antioxidant kick!
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper
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° for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.
Zucchini Oven Chips (Courtesy of myrecipes.com – link to recipe above)
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)
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° for 30 minutes or until browned and crisp. Serve immediately.
3/4 cup has 61 calories, 1g Fiber, ~4g Protein, ~2g Fat