Healthy Food Swap: Oven Fries

by Anjali @ The Picky Eater on June 29, 2009

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 🙂

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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° 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° for 30 minutes or until browned and crisp. Serve immediately.

Nutritional Info

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

{ 10 comments… read them below or add one }

Tracie June 30, 2009 at 8:11 am

The sweet potato wedges are wonderful without the sugar but substituting some chili powder instead. It is a great combo of sweet and spicy. I use olive oil to coat them and add a bit of rosemary. Woowhoo!

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anjalim June 30, 2009 at 10:37 pm

Oooh sounds good! I’ll definitely try that combo next time 🙂

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Lizz June 30, 2009 at 6:10 pm

Had both Sweet Potato and Zucchini CHips (even tried the recipe with squash)

YUM! THank you..it made for a great side dinner!

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anjalim June 30, 2009 at 10:37 pm

No problem – I’m so glad you enjoyed it! 🙂

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Julie March 5, 2013 at 8:08 am

i don’t like cheese (I know. I’m weird.) and was wondering if someone could suggest a substitute for the Pararmesan cheese in the Zucchini Chip recipe?

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Anjali @ The Picky Eater March 5, 2013 at 9:15 pm

Hi Julie! No problem at all 🙂 I’d suggest just omitting the cheese and maybe using 1/8 cup whole wheat breadcrumbs + 1/4 cup panko breadcrumbs (instead of 1/4 cup regular breadcrumbs + 1/4 cup parmesan cheese) – the panko will crisp up super nicely in the oven and will give you the crunchy crust that the parmesan would help to create! Let me know how it turns out!

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Holly May 22, 2013 at 10:30 am

mmmm zucchini oven chips….those look amazing…

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Anjali @ The Picky Eater May 24, 2013 at 10:48 am

hehe yay! thanks Holly! Let me know how they turn out!

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Justine April 29, 2014 at 1:45 pm

I made the spicy, sweet potato wedges. I didn’t have a big enough pan and tucked away a few. I totally forgot to adjust the recipe after storing some wedges in the fridge and came up with really spicy fries! 😛 My boyfriend liked them, tho, haha. I also made them with your veggie burger recipe (only substituted the burger with some quinoa spinach pattie thing my boyfriend’s mom bought at Costco). It was ok but I think I should stick to the veggie burger next time! Everything else was fine! 😀 Thank you very much for the recipes!

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Anjali @ The Picky Eater April 30, 2014 at 2:05 pm

Haha! Well I’m glad they still turned out well! And I’m so glad you’ve been enjoying my recipes! 🙂

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