Friday, August 10, 2012

Crispy No-Fry Fries

Potatoes and French Fries are often viewed as unhealthy. Yet, potatoes contain many nutrients important for a healthy diet such as Vitamin C, Vitamin B6, potassium and fiber. French Fries can be vehicles for saturated and trans fats which is why they are often perceived as unhealthy. This is a low-fat, but crispy version that also offers some whole grain nutrition and extra fiber. The sneaky addition to this recipe is the added egg white which help the potatoes achieve a nice crispy and golden crust without relying on excess fat.

If you like to plan ahead, cut the potatoes up in the morning or the day before and submerge them in water and store in the refrigerator, so they don't turn brown. Simply pat them dry and you are ready to go.

Ingredients (4 servings)
  • 2 Russet potatoes
  • 1 large egg white
  • 1 Tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1 Tablespoon cornmeal
Preheat the oven to 400 F. Line a baking sheet with parchment paper and spray with non-stick cooking spray. Wash, peel and cut the potatoes in 8 wedges or slender sticks. Toss the potatoes in a mixing bowl with all the other ingredients and spread them out in a single layer on the baking sheet. Bake 50 to 60 minutes or until golden brown.

These fries are best eaten straight from the oven, but if you have leftovers, they make a great hash with eggs in the morning for breakfast.  Serve alongside salad and Crunchy Chicken Tenders for a complete meal. 

When they are in season, substitute or combine with Sweet Potatoes for added nutrition and color appeal!

Thanks for the original recipe idea from The Sneaky Chef, by Missy Chase Lapine, a mother and author with kid-approved healthy recipes.

For Nutrition Facts on Crispy No-Fry Fries and healthy living tips, please visit Shape Up America!

nutrition facts label for Crispy No-Fry Fries

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