Crispy Oven-fried Potatoes
The world’s fourth largest food crop, potatoes contain many important vitamins and nutrients, including vitamin C, B6, potassium, iron, and even 3 grams of protein per serving. Most St. Patrick’s Day celebrations include potatoes due to their strong association with Irish cooking and Irish history — before the Irish potato famine of 1845, consumption of potatoes was estimated at somewhere between 8 and 14 pounds per person, per day. Potatoes are far and away the most popular vegetable in the United States, purchased by 71% of shoppers. While extremely versatile, Americans mostly consume potatoes in one non-so-healthy way: as French fries.
With a few tweaks in technique, oven baked fries can be crispy and brown on the outside, creamy on the inside, and a meal-time star rather than a side dish. Serve these potato wedges with an egg or white beans and some sautéed greens for a plant-forward meal.
For those living with digestive diseases, potatoes are a good and nutritious choice, and can be tolerated by a variety of diets. With modifications, this recipe can be low-residue, and it is gluten-free, and vegan.
- 2 Russet potatoes (peeled, for low-residue diets)
- 2 t. olive oil
- 1 t. cornstarch
- 1 t. garlic powder
- 1 t. onion powder
- ¼ t. hot paprika
- 1 t. salt*
- 2 T. fresh chopped parsley (garnish, optional)
- Fresh ground pepper to taste
- Cooking spray
- Pre-heat oven to 425 degrees Fahrenheit
- Slice potatoes thinly, length-wise.
- Soak potato wedges in a bowl filled with very hot water for 10 minutes.
- Drain potatoes and toss well with cornstarch, spices and oil—Potatoes should be evenly coated with all ingredients.
- Place potatoes flat side down on a baking sheet, lined with parchment paper or sprayed with cooking spray. Lightly spray the tops of the potatoes with cooking spray.
- Bake for 25 minutes or until starting to turn golden.
- Flip the wedges using a thin, flat spatula, and rotate the pan, and return to the oven for another 15 to 25 minutes or until golden brown. Serve immediately.
*to control sodium in this recipe, omit salt entirely, or sprinkle flaky sea salt sparingly on the finished wedges for salt “crunch” and flavor.