Oven-Fried Potatoes

2013-06-02
  • Servings : 4
  • Prep Time : 15m
  • Cook Time : 20m
  • Ready In : 35m

Frying potatoes can be hit or miss. Frying adds calories and the end result can be limp, greasy potatoes. There is also cleaning up the oily mess that result’s when frying foods.

Oven fried potatoes take only minutes to prepare, can be made using Russet, red, or white potatoes, and in any shape you like from thin fast food style to thick steak fries or wedges.  Oven Fired Potatoes also have less calories per serving than most frozen potatoes and up to 50 percent less calories than deep fried potatoes. A 7 oz. (200 g) serving has about 275 calories compared to 650 calories for a large serving of fried potatoes.

Cook’s Tip

Cut potatoes as uniformly as possible for even cooking. To remove some starch and calories place cut potatoes in a large bowl or pan of cold water and soak at least 10 minutes. Drain potatoes and blot dry using paper towels.

Gluten Alert

Potatoes are naturally gluten-free. But, some restaurant and frozen fried potatoes maintain their crispness by adding wheat flour. While oven fried potatoes does not have the super crisp texture of fast food and restaurant forced potatoes, they are gluten free.

Sodium

Restaurant and frozen fried potatoes are also high in sodium. If desired, you can make this recipe with no added salt. A 3-oz. serving of frozen or restaurant fried potatoes can have 300 to 450 mg of sodium. Most serving are 2 to 3 times that amount. Add high sodium ketchup, and you can easily exceed 1,000 mg per meal.

Ingredients

  • 1 lb. (450 g) russet or other potato
  • 1 tablespoon (15 ml) olive or vegetable oil
  • Kosher Salt
  • Non-stick vegetable cooking spray
  • For Seasoned Fries.
  • Italian Seasoning
  • Cayenne pepper

Method of Preparation

Step 1

Preheat oven to 450°F (230°C).

Step 2

Peel potatoes. Wash and cut into uniform strips about 1/4 inch square or into wedges.

Step 3

Place the dried potatoes in a large bowl and drizzle with oil. Coat the potatoes with oil using your hand.

Step 4

Arrange potatoes on the baking sheet in a single layer so they do not touch for even browning. Sprinkle with salt. Season with herbs or cayenne pepper if desired.

Step 5

Bake thin cut potatoes about 20 minutes and thick cut or wedges about 30 minutes or until tender and browned. If additional browning is desired, transfer baking sheet to upper rake and bake 5 minutes or until golden brown.

Step 6

Serve immediately.

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  • Zucchini & Prusciutto Risotto

  • High Protein Turkey & Mushroom Chili

  • Pan-Fried Zucchini

  • 20 Calorie Aioli

  • Reduced Calorie Tartar Sauce

Nutritional Info

This information is per serving.

  • Calories

    140
  • Calories from Fat

    30
  • Total Fat

    3g
  • Saturated Fat

    0g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    150mg
  • Carbohydrates

    25g
  • Dietary Fiber

    2g
  • Sugar

    1g
  • Protein

    3g
  • Serving Size:

    About 3 oz. (84 g)