Jul 10, 2014 11:45 PM

Author: Office of Public Affairs


July 13 is National French Fries Day. Before you run to the nearest fast-food chain, take note: A small serving of fries contains 230 calories and 11 grams of fat! Celebrate the day by making one of these healthier alternatives that your family will love: 

Baked Green Bean Fries

Ingredients

  • 8 ounces fresh green beans, trimmed
  • 1 egg
  • 1 egg white
  • Dash of hot sauce
  • ½ cup cornmeal
  • ½ teaspoon garlic salt
  • ⅛ teaspoon ground black pepper
  • 2 tablespoons Parmesan cheese

Preparation

  1. Preheat oven to 425.
  2. Whisk together egg, egg white and hot sauce.
  3. In a separate dish, mix together remaining ingredients.
  4. Dip each green bean in egg mixture, then lightly coat in cornmeal mixture.
  5. Place green beans on a baking sheet.
  6. Bake for 25 minutes, until lightly golden.

Nutrition

Per serving (makes five servings): 90 calories; 14 g carbohydrates; 4 g protein; 2 g fat; 2 g sugar; 2 g dietary fiber; 40 mg cholesterol; 185 mg sodium.

Source: diabetes.org

Sweet Potato Fries

Ingredients

  • 1 large sweet potato, peeled and cut into wedges
  • 2 teaspoons canola oil
  • ¼ teaspoon salt
  • Pinch of cayenne pepper

Preparation

  1. Preheat oven to 450.
  2. Toss sweet potato wedges with oil, salt and pepper.
  3. Spread wedges out on a rimmed baking sheet.
  4. Bake until brown and tender, turning once, about 20 minutes total. 

Nutrition

Per serving (makes two servings): 122 calories; 5 g fat; 0 mg cholesterol; 19 g carbohydrates; 2 g protein; 3 g fiber; 323 mg sodium; 429 mg potassium.

Source: eatingwell.com 

Oven-Roasted Zucchini Spears

Ingredients

  • Olive oil cooking spray
  • ½ cup whole-wheat flour
  • ½ cup all-purpose flour
  • 2 teaspoons cornmeal
  • 1 teaspoon salt
  • ½ teaspoon freshly ground pepper
  • 3 medium zucchinis, cut into ½-inch-by-3-inch sticks
  • 2 large egg whites, lightly beaten

Preparation

  1. Preheat oven to 475.
  2. Coat a large baking sheet with cooking spray.
  3. Combine flours, cornmeal, salt and pepper in a large, sealable plastic bag.
  4. Dip zucchini in egg white, shake in the bag to coat and arrange on baking sheet.
  5. Coat exposed sides with cooking spray.
  6. Bake on center rack for 10 minutes.
  7. Turn zucchini and coat any floury spots with cooking spray.
  8. Continue to bake until golden and tender, about 8 to 10 minutes.

Nutrition

Per serving (makes four servings): 127 calories; 2 g fat; 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.

Source: eatingwell.com

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