Oven Potato Fries

 This recipe comes from THE DASH DIET ACTION PLAN Book I bought at Barnes and Noble.  You wouldn't think a diet book would tell you how to make fries, but these only have 147 calories per serving.  It is a fantastic recipe and one of the best potato fries I have ever had!  Without further adeiux I will give you the recipe and I dare you to eat just one!

4 medium baking potatoes (about 1 1/2 - 2 pounds)
2 teaspoons salt-free seasoning mix (or 1/2 teaspoon pepper, 1 teaspoon paprika, 1/2 
   teaspoon onion powder, 1/2 teaspoon garlic powder)
1 tablespoon vegetable oil
nonstick cooking spray

Preheat over to 450 degrees F.

Slice potatoes into wedges, with a maximum width of 1/2 inch.  Place potato slices, oil, and seasonings into a plastic zipper bag.  Shake well to distribute seasonings on potato surfaces. 

Spray baking sheet with nonstick cooking spray.  Arrange potato slices on baking sheet.  (To minimize clean up, you can line baking sheet first with aluminum foil.)

Bake at 450 degrees for 30 - 35 minutes, or until golden brown.

Yield:  6 servings, Nutrition DASHboard:  147 calories, 35. g protein, 29 g carbohydrates, 2.5 g fat, o mg cholesterol, 3 g fiber, 14 mg sodium, 732 mg potassium.

(I fudged a little and used a little Lite Salt because I like it, and I also went a little over the recommended amount of pepper.  We like Ketchup with our fries and I found a great one at the .99C store that has Tabisco Sauce in it as well.  It's a Heinz Ketchup and you may be able to find it at other supermarkets.)

I served these with a very lean burger and everyone loved the meal.  There are wheat buns available if you have an aversion to white bread, and we also used the Ketchup, Mustard, Miracle Whip, Onion slices and Pickles on the burgers.  Fantastic taste treat!

Another recipe that trims the old wasteline, is a delicious recipe from the same book, for TACOS. 

1 pound extra lean ground sirloin, 95 percent lean
1/2 bottle mile or medium taco sauce
1 cup diced onions, fresh or frozen
1 cup diced green peppers, fresh or frozen  (I used fresh and chopped it into small
   bits.)

Heat a large nonstick skillet over medium-high heat.  Add ground beef, cook 3 minutes, turn down heat to medium.  Add onions and peppers.  Continue cooking 5 or more minutes, or until throughly browned.

Add taco sauce, reduce heat and simmer 5 - 10 minutes.

Serve on taco shells warmed in microwave for 10 seconds.

Yield:  4 servings (enough for 3 medium-sized tacos for each serving).  Nutrition DASHboard:  140 calories, 17 g protein, 7 g carbohydrates, 4 g fat, 48 mg cholesterol, 1 g fiber, 164 mg sodium, 344 mg potassium.

These are just 2 of the fantastic recipes in this book.  If you like them, let me know and I'll post them as we try them.  They are all healthy and the ones I've tried so far have all been delicious!

Good eating for the whole family!

Try This Baked Potato for Trimming Down

My husband is pre-diabetic and had to change his eating habits.  He loves baked potatoes, and I had to replace the butter and toppings.  It is none the less delicious and it accomplishes filling him up, without all the butter and fat.

Medium Sized Potato (Scrubbed clean and dryed)
Place in container of your choice, and place in microwave for 5 minutes.
Remove from microwave, cut in half, use a fork and mash the potato.
Spray with "I Can't Believe It's Not Butter" to your liking, but not more than necessary to coat lightly.
Cut up blades of green onion and top potato with cuttings.
Sprinkle with Mrs. Dash of your choice
Add One and 1/2 tablespoons of your favorite salsa and enjoy!

If you have no health conditions, you can apply butter to your liking instead of the spray, add your favorite toppings, green onion and Mrs. Dash for a delicious lunch or light supper with a tossed green salad.


For a tasty treat, warm up a can of chili con carne and cover baked potato with chili, top with sourcream and onions.  Delicious.

You can doctor up a baked potato with just about anything.  Try for a delicious taste treat!