Healthy Alternatives to French Fries
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
8 ounces fresh green beans, trimmed
1 egg white
Dash of hot sauce
½ cup cornmeal
½ teaspoon garlic salt
⅛ teaspoon ground black pepper
2 tablespoons Parmesan cheese
- Preheat oven to 425.
- Whisk together egg, egg white and hot sauce.
- In a separate dish, mix together remaining ingredients.
- Dip each green bean in egg mixture, then lightly coat in cornmeal mixture.
- Place green beans on a baking sheet.
- Bake for 25 minutes, until lightly golden.
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.
Sweet Potato Fries
1 large sweet potato, peeled and cut into wedges
2 teaspoons canola oil
¼ teaspoon salt
Pinch of cayenne pepper
- Preheat oven to 450.
- Toss sweet potato wedges with oil, salt and pepper.
- Spread wedges out on a rimmed baking sheet.
- Bake until brown and tender, turning once, about 20 minutes total.
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.
Oven-Roasted Zucchini Spears
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
- Preheat oven to 475.
- Coat a large baking sheet with cooking spray.
- Combine flours, cornmeal, salt and pepper in a large, sealable plastic bag.
- Dip zucchini in egg white, shake in the bag to coat and arrange on baking sheet.
- Coat exposed sides with cooking spray.
- Bake on center rack for 10 minutes.
- Turn zucchini and coat any floury spots with cooking spray.
- Continue to bake until golden and tender, about 8 to 10 minutes.
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.