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Oven fried potatoes

This heart-smart side has all the flavor, but less than half the fat of an average serving of French fries. Check out the sweet potato alternative.

Ingredients

4 medium russet potatoes, washed
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon paprika
1/4 teaspoon black pepper
Dash salt
1 tablespoon canola oil

Directions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Cut each potato into 8 pieces, lengthwise, leaving skin on.
  3. Mix all spices in a paper bag.
  4. Put potatoes in bag and mix until well coated.
  5. Foil an oven-safe baking dish (glass pie dish or cake pan) and pour potatoes into dish.
  6. Drizzle 1 tablespoon of canola oil over potatoes.
  7. Bake uncovered for 30 to 45 minutes, turning once, until potatoes are done to your liking.
  8. Serve hot.

Sweet potato alternative

Instead of russet potatoes, try this recipe with sweet potatoes for an added boost of vitamins A and C.

  1. Use four sweet potatoes (the same number as russet potatoes).
  2. Preheat oven to 450 degrees Fahrenheit.
  3. Bake uncovered for 20 to 30 minutes, turning once, until sweet potatoes are done to your liking.
  4. Serve hot.

Nutrition information per serving


Original ingredients
(russet potatoes)
Alternative ingredients (sweet potatoes)
Nutrition facts  Serving: ½ potato (109 grams) Servings per recipe: 8 Calories: 102 (16 from fat) Fat: 2 grams (0 saturated fat, 0 trans fats) Cholesterol: 0 milligrams Sodium: 25 milligrams Total carbohydrate: 20 grams (2 fiber, 1 sugar) Protein: 2 gramsNutrition facts  Serving: ½ potato (109 grams) Servings per recipe: 8 Calories: 115 (18 from fat) Fat: 2 grams (0 saturated fat, 0 trans fats) Cholesterol: 0 milligrams Sodium: 58 milligrams Total carbohydrate: 23 grams (2 fiber, 1 sugar) Protein: 2 grams 
Vitamin A: 410%
Vitamin C: 35%












 

Source: Pat Kawlewski, RN, certified diabetes educator, Allina Health clinic - Diabetes Education; Dialog: Living with Diabetes, winter 2009

First published: 02/06/2009
Last updated: 10/05/2012

Reviewed by: Allina Health's Patient Education Department