Recipe

Try Oven Baked Fries – Super Spuds – Our Pick of the Month

To kick off Pick of the Month for 2019, here’s a fun fact about potatoes: They’re an excellent source of vitamin C! So pick some up today to bake, mash or roast for your winter meals.

What’s so Great About Potatoes?

  • They’re an excellent source of vitamin C
  • They’re also a source of potassium
  • From red fingerlings to petite purples – they are available in a variety of colors, shapes and sizes

What’s the Best Way to Eat Potatoes?

  • Grilled with oil and herbs
  • Baked or Roasted
  • Mashed (for more fiber - leave the skin on)
  • Make it a meal with a healthy potato bar!

Selection & Preparation

  1. Selection: Choose potatoes that are heavy and firm without green or wrinkled skin.
  2. Storage: Potatoes should be stored in a dark area with temperatures ranging from 45 to 50 degrees Fahrenheit.
  3. Preparation: Do not wash potatoes until ready to cook. Scrub with a vegetable brush to remove dirt.
  4. Cooking: Baked potato chips and baked French fries are a great way to enjoy healthy potatoes.

Oven Wedge Fries

Recipe from Fruits and Veggies More Matters and California Department of Health’s Network for a Healthy California-Champions for Change Campaign

Ingredients

  • Nonstick cooking spray
  • 2 large russet potatoes, cut into wedges
  • 2 cloves garlic, finely chopped
  • 1 teaspoon Italian herb seasoning mix
  • 1 teaspoon chili powder and/or paprika

Directions

  1. Preheat oven to 400 degrees Fahrenheit. Spray a cookie sheet with nonstick cooking spray. Place potato wedges on cookie sheet.
  2. In a small bowl, combine garlic with seasonings and sprinkle half the mixture over the top of the potato wedges.
  3. Bake wedges for seven minutes or until they start to brown. Flip wedges over. Sprinkle remaining mixture and bake for another seven minutes or until the wedges are browned and cooked through.
  4. Serve while hot.

Makes 4 servings.

Nutrition information per serving:

  • Calories: 146
  • Carbohydrates: 33g
  • Fat: 1g
  • Sodium: 22mg
  • Protein: 4g
  • Fiber: 4g