Oven Fries
One of my most favorite foods is French Fries!!!  But the calorie “cost” is too much so I like to bake them.  Yes it’s hot outside but well worth turning on your oven if you love fries.  Here are two versions.  The first takes a little more time.
You will need the following for two servings:
1 large Russet potato - about 10 ounces
1 egg white
1/2 c Panko crumbs or 1/3 cup regular bread crumbs
1/4 cup shredded Parmesan cheese (mix with Panko/bread crumbs
Preheat oven to 400 degrees
Cut the potatoes in long “plank” pieces (see picture below) I like to cut them about 1/4” thick.
Put the egg white and Panko crumbs in separate dishes. You can season the Panko or bread crumbs if you wish.  You can use salt, garlic salt, chile powder, paprika, ground cumin, or any spice you love.    Use a pie pan or shallow bowl for the egg white and crumbs.  
Parboil the potatoes in boiling water for approximately 1 minute.  This step will give your potato a headstart when you put them in the oven.  Since the oven cooks from the inside out, it will allow the outside to brown and not burn, It takes less time for the potato to cook since it was partially cooked.   You won’t have to bake them as long if you don’t skip this step.  
Drain the potatoes and blot with paper towels.  Dip in egg white and then in the Panko crumbs or bread crumbs.  Place on a cookie sheet.  Spray with Pam and and cook for approximately 20 minutes or until browned and crispy.  What are those calories you ask!!
If you use bread crumbs the calories are:
Per serving:    211 Calories;  3.4g   fat;  2.5g Fiber,
If you use Panko crumbs you have to use more and the calories go up to 348 and the fat to 3.1g and fiber is 3.2g.  You pick!!!  However, they are far better than fast food fries, more satisfying and healthier.  You could also just slice as planks, spray with spray, add salt and pepper or seasoning, bake.  A 10 oz potato is 3 points made this way.
6 Servings  Eating Well by Dr. Weil
3 medium unpeeled baking potatoes
2 tbsp fresh lemon juice
2 tsp extra virgin olive oil
1 1/2 tsp fresh rosemary chopped fine or 1 tsp dried rosemary, crumbled
1/4 teaspoon salt
1/4 tsp fresh ground black pepper
2 cloves garlic, minced
vegetable cooking spray
Preheat oven to 400 degrees.
Wash and dry the potatoes and cut them in half lengthwise.  Cut each half into 4 equal wedges.
Mix all the remaining ingredients except the cooking spray in a large bowl.  Add the potatoes and toss well to coat.
Place the potatoes skin side down on a baking sheet coated with vegetable cooking spray.  Do not crowd.  You want TO BAKE NOT STEAM.
Bake for 45 minutes or until tender and lightly browned.
158 calories; 2g fat; 4g protein; 33g carbo; 0mg chol; 100mg sodium; 3g fiber; 3 Points.
Oven Fries
Tuesday, June 20, 2006
You will find near the Asian Foods            
Slice the potato this way first, then lay on flat side and cut 1/4” planks.
Cover cookie sheet with foil, then lay potatoes on top. Spray with Pam
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