Guilt-Free Fries
by Missy Chase Lapine
Sure, we still need our greens and other veggies, but let’s not overlook the nutritional value of America’s favorite fried potato. The lowly russet potato surprised the health community and took top honors for its disease-fighting, antioxidant rating—and underneath all the processing, ketchup still comes from tomatoes, though singing ketchup’s praises is a bit more of a stretch.
I’ve made these low-fat fries with a touch of heart-healthy olive oil and a dusting of cornmeal, which mimics the texture of the deep-fried variety. The cornmeal also adds a little extra fiber and whole grain nutrition. Egg whites cut down on the need for a lot of oil, and they also help the potatoes achieve a nice golden crust. Feel free to adjust the amount of spice in this recipe to suit your taste.
To create a French bistro feeling, serve these fries in an ice cream parfait glass lined with parchment paper sticking out of the top.
Makes 4 servings
- 4 russet potatoes (about 2 pounds)
- 2 egg whites
- 2 tablespoons extra-virgin olive oil
- 1⁄2 teaspoon salt
- 2 tablespoons cornmeal
- Optional spice mixture: 1⁄4 teaspoon chili powder; 1⁄4 teaspoon cumin; and/or 1⁄4 teaspoon cayenne
Preheat the oven to 400 degrees. Spray a baking sheet with oil.
Cut each potato into 8 wedges or several thin sticks. In a large bowl, toss the potatoes with the egg whites, olive oil, and salt, coating evenly. Dust the potatoes with the cornmeal and the spice mixture, if using, and spread them in a single layer on the baking sheet.
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