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Hearty Oven Fries

Categories: Low-fat, Vegetarian
Type: Side Dishes

Oven fries are a great because you can vary the seasoning however you want. For an interesting change, make them spicy Cajun fries.

Serves: 5 servings


  • 1 1/2 pounds unpeeled baking potatoes (about 3 extra large)
  • 1 egg white, lightly beaten, or 2 tablespoons fat-free egg substitute
  • Nonstick cooking spray
  • 2 teaspoons ground paprika
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

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  1. To make the coating, place all of the coating ingredients in a small dish, and stir to mix well. Set aside.
  2. Scrub the potatoes, dry well, and cut lengthwise into 1/2-inch-thick strips. Place the potatoes in a large bowl. Pour the egg white or egg substitute over the potatoes, and toss to coat evenly. Sprinkle the coating over the potatoes, and toss again to coat.
  3. Coat a large baking sheet with nonstick cooking spray, and arrange the potatoes in a single layer on the sheet. Make sure that the potato strips aren't touching one another.
  4. Spray the tops lightly with cooking spray, and bake uncovered at 400°F for 15 minutes. Turn the potatoes, and bake for 15 additional minutes, or until nicely browned and tender. Serve hot.
  • Variation: To make Crispy Cajun Fries, substitute 1 1/2 teaspoons of Cajun seasoning mixed with 1 1/2 teaspoons of ground paprika for the coating mixture.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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