Delicious oven french fries

3 medium baking potatoes
1 teaspoon hot pepper flakes
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon salt
1 teaspoon white pepper
1/4 teaspoon allspice
8 cups ice water
1 tablespoon vegetable oil

Scrub potatoes and cut into long 1/2-inch strips. Place potato strips into ice water, cover, and chill for 1 hour or longer. Remove potatoes and dry strips thoroughly.

Place garlic powder, onion powder, salt, white pepper, allspice, and pepper flakes in a plastic bag. Toss potatoes in spice mixture.

Brush potatoes with oil, and place in a nonstick shallow baking pan. Cover with aluminum foil and place in a 475-degree oven for 15 minutes. Remove foil and continue baking for an additional 15 to 20 minutes or until golden brown. Turn fries occasionally to brown on all sides.

Makes 4 servings.


Nutritional values per serving

Calories: 185
Fat: 7 gm
Saturated Fat: 1 gm
Cholesterol: 0 mg
Carbohydrate: 28 gm
Fiber: 4 gm
Protein: 3 gm
Sodium: 10 mg


Reprinted with permission from: Heart-Healthy Cooking; National Heart, Lung, and Blood Institute (NHLBI).
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: April 19, 2007