Fried Foods: No Fry Versions, Still Tasty (cont.)

Makes 4 servings

PER SERVING: 261 calories, 32 g protein, 13 g carbohydrate, 8 g fat (2 g saturated fat, 3.2 g monounsaturated fat, 1.9 g polyunsaturated fat), 92 mg cholesterol, 0.5 g fiber, 365 mg sodium, 2 mg iron, 35 mg calcium. Calories from fat: 29%

Garlic Fries

Use cooking technique 2. Toss cut potatoes with a small amount of canola oil in a gallon-sized zip-top bag. Lay the fries flat on a cookie sheet and sprinkle with seasonings. Garlic fries are popular at ballparks across the country. This is a lighter rendition using a lot less oil AND a lot less butter.

Canola cooking spray
1 1/2 pounds peeled baking potatoes, cut into 1/4-inch-thick strips
2 teaspoons vegetable oil (canola oil if possible)
1/4 teaspoon salt
1 tablespoon butter
2 1/2 teaspoons minced fresh garlic (or 4 garlic cloves, minced)
1 tablespoon finely chopped Italian or regular parsley
1 tablespoon freshly grated or shredded Parmesan cheese

  • Preheat oven to 400 degrees. Coat a 9 x 13-inch baking pan with canola cooking spray.
  • Combine first 3 ingredients in a large zip-top plastic bag, tossing to coat.
  • Arrange potatoes in a single layer on prepared baking sheet. Bake at 400 degrees for 40 minutes or until potatoes are tender and golden brown, turning after 20 minutes.
  • Place butter and garlic in a large nonstick skillet; cook over low heat 2 minutes, stirring constantly. Add potatoes, parsley, and Parmesan cheese to pan; toss to coat. Serve immediately.

Makes 3 servings

PER SERVING: 256 calories, 6 g protein, 42.3 g carbohydrate, 7.7 g fat (3.3 g saturated fat, 2 g monounsaturated fat, 2 g polyunsaturated fat), 12 mg cholesterol, 3.5 g fiber, 243 mg sodium, 55 mg calcium. Calories from fat: 27%.

Originally published June 27, 2003
Medically updated Nov. 18, 2004.

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