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Oven Fries My Way


It’s a mystery to me as to why potatoes receive so much negative press. Yes, they are a starchy carbohydrate…what’s the big whoop? Obviously I am not a supporter of the low-carbohydrate lifestyle but find nothing wrong with a moderate carbohydrate consumption (say 40-50% of calories from carbohydrate, assuming an adequate calorie intake). It all depends on a person’s needs. My needs are moderate carbohydrate, and I enjoy potatoes 😀

Note: Minimum carbohydrate recommendations are 130 grams for anyone over the age of 3. This equates to at least 520 calories a day coming from carbohydrate.

Besides, potatoes pack huge nutritional punch. A medium potato provides 4 grams of fiber, omega 3 and omega 6 fatty acids, and plentiful amounts of Vitamin C, folate, Vitamin B6, potassium, and manganese (among many others) with a modest 160 calories and 37 grams of carbohydrate.

The valid problem with potatoes (or should I say people?) is their preparation method: frying or doused in high calorie, saturated fat-packed butter, sour cream, cheese, etc.

But, of course, who doesn’t love America’s #1 vegetable source: french fries!? No one, that’s right. And surely not this girl, no no no. But oven fries are the perfect compromise between crunchy fries and nutrient-packed potatoes, which can be prepared in the home…at a very low cost 🙂

P.S. There is nothing good, nor humorous, about the #1 most consumed “vegetable” in the United States being french fries. That’s actually very, very scary…and sad.


Oven Fries My Way

6 large red potatoes (about 2 pounds)
3 Tbsp extra-virgin olive oil
2 tsp paprika
2 tsp Tbsp garlic salt
cooking spray


Preheat oven to 450 F. Line 2 baking sheets with tin foil and spray with cooking spray.

Wash potatoes and cut into matchsticks. Put potatoes into a gallon-sized ziplock bag. Drizzle with olive oil, close, and shake to coat potato pieces on all sides.

Sprinkle with paprika and garlic salt and shake to coat.

Arrange potatoes in a single layer on the baking sheet – try not to have the potato matchsticks touching one another. Bake for 30-40 minutes, or until desired crispness is reached. Serve immediately. Yield: 6 servings (about 1 1/4 cup of fries).

Nutrition Information (per serving): 143 calories; 7 g. fat; 0 mg. cholesterol; 658 mg. sodium; 21.7 g. carbohydrate; 2.5 g. fiber; 3.3 g. protein

Result: I’m sorry, but nothing beats oven fries! Maybe because there’s no guilt associated with them? Or at least very little. The sodium content is a little high, but the garlic salt makes these fries MONEY. Of course I’m probably biased, but Mr. Prevention seemed to agree. Somehow this recipe to serve 6 only serves 2 when he’s involved. 😉 I have worked on perfecting this recipe over the years, and this is it, folks. Hope you enjoy! 😀



Question: Where have you had the best french fries ever? Are you a crinkly fry or curly fry type of person? Or what about wedges or waffles fries?

‘Tater Love,

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  1. March 3, 2011 / 7:44 am

    Mmmm…I love oven fries!!! I agree– nothing wrong with a potato! It’s the way they’re usually prepared that brings trouble!

  2. March 3, 2011 / 7:45 am

    I like curly and generally just a couple are enough to satisfy my craving. My trick is to let someone else order them and have 1-2. Seriously only 1-2 though, I am not totally rude :). Waffle fries are pretty awesome though when you can find them. Yours look pretty fabulous!

  3. March 3, 2011 / 7:59 am

    Oven fries are the best! I like that you used red potatoes! Cool!
    Hmmm… now I want oven fries! They’re okay to eat for breakfast, right ? ๐Ÿ˜‰

  4. March 3, 2011 / 8:03 am

    I have no idea if these are actually good, but when I was a kid, we’d always go to this place called Continental Pizza before soccer practice and get fries. We referred to the place as “The Great French Fry Place.” I think it’s because they had Old Bay on them. I haven’t been back in like 20 years though. Ack, that makes me sound old!

  5. March 3, 2011 / 8:22 am

    I love potatoes in any way, shape, or form. Usually I steam them before baking (no frying at our house!) Sometimes I mix in a sweet potato for color and nutrition, too. Will definitely try your recipe!

    : )

  6. March 3, 2011 / 8:39 am

    I love oven fries. I’ll have to make some soon! I wanted to take a bite off the one with the ketchup! I looks soooo good! ๐Ÿ™‚

  7. March 3, 2011 / 8:47 am

    Well I think we can all agree that I am NOT a fan of a low carb lifestyle. I like my bread. And pasta. And potatoes. Especially sweet potatoes. But regular potatoes too. These oven-baked fries look so good!

  8. March 3, 2011 / 8:58 am

    I LOVE oven fries. I also love waffle fries…I wonder if there’s a way to make those in the oven? And you’re right, potatoes don’t have to be bad for you! Thank god for that.

  9. March 3, 2011 / 8:59 am

    Oven baked fries sounds healthy and delicious..Can’t resist the temptation..looks so tempting!

  10. March 3, 2011 / 9:06 am

    We love making our own fries! We normally season them with garlic powder, salt and pepper – but sometimes like to shake things up a bit and use seasoning salt. ๐Ÿ™‚

    We really love making sweet potato fries and I just saw a small article in the newest issue of Clean Eating mag on how to make them crispy…you soak them in water first for a few hours before you cook them. Have you ever heard of doing that? I am excited to give it a try.

  11. March 3, 2011 / 9:19 am

    Oh your fries look lovely! I don’t subscribe to the anti potato movement either….if I want to cut back on carbs…I do it by taking out refined carbs from my diet, such as things made with sugar and flour….but never a potato, in its plain form.

    I am not a huge fry lover. But I have to admit, I really want to try my hand at oven baked fries…I usually cheat and by the ore ida frozen ones.

    There was a time when I was a teen working at BK when my friend and I discovered fries dipped in mayo…omg! So sinful. A taste from my past, for sure!

  12. Tracie
    March 3, 2011 / 10:52 am

    I can’t wait to make these! YUM!

    I like waffle fries – Chick-Fil-A has some great ones that I will indulge in once in a blue moon ๐Ÿ™‚

  13. March 3, 2011 / 11:35 am

    I love making oven fries. It tastes loads better than any variety you could buy, in my opinon. I really, really love waffle fries and curly fries from the boardwalk. So yummy!

  14. nikki
    March 3, 2011 / 12:20 pm

    How do you calculate calories? I have been trying to make healthy muffins, and wanted to know if they are truly healthy, how would i go about calculating the nutrition facts?

  15. March 3, 2011 / 12:38 pm

    I just wrote an article about carbs (well, carbs and diabetes and the crazy controversy) and I’m ready for the comments to start rolling in. It seems that people on either side of the issue (low carb v. very high carb) are, um, very passionate about their opinion.

    Oh, and the best fries I’ve ever had were in France. I know, go figure. ๐Ÿ™‚

  16. March 3, 2011 / 3:02 pm

    Yum! I am a big fan of oven fries. I tend to crave french fries and making them in the oven helps me stay on track with my nutrition efforts.

    However, nothing beats Checkers’ fries! They taste so good, but they are more greasy than even the Varsity’s fries.

  17. March 3, 2011 / 3:06 pm

    This is my favorite way to eat them too =) I hit broil at the end to give them super crunch! <3 I want these noooow!

  18. March 3, 2011 / 3:14 pm

    These fries sound amazing.
    I love potatoes – and totally have no issues with carbs. I am a big, big carb fan. ๐Ÿ™‚

  19. March 3, 2011 / 7:07 pm

    homemade fries are SO good!!!! there is this one diner near me and they have the most amazing sweet potato fries, that I craveeeee

  20. Becca
    March 3, 2011 / 8:28 pm

    This is how my dad has always made fries, except he uses Lawry’s season salt, yummmm ๐Ÿ™‚

  21. March 4, 2011 / 7:16 am

    These look ammmmazing! I was teaching a class last night on diabetes (your favorite!) and I Was talking about the benefits of white potatoes. I didn’t know they had omega-3 though…interesting.

    I also found out last night that the new sea salt fries at wendy’s have MORE sodium than the old version of fries. What the heck?! So lame.

  22. July 19, 2011 / 8:47 pm

    OMG. Best baked fries ever. I made them this week. Can’t wait to make them again!!!

    • Nicole
      July 19, 2011 / 9:12 pm

      I’m so glad you liked them ๐Ÿ™‚

  23. November 9, 2012 / 11:16 pm

    GREAT recipe!

    Just wanted to let you know I linked back to this recipe on my blog, The Lumberjack, the Gypsy, and the Cat!

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