Potatoes make a wonderful side dish and round out a meal really well. Mashed potatoes, baked potatoes and of course, who doesn't love french fries? The problem with french fries is that the process takes a food that is good for you and makes it not so good for you. Potatoes are a nutritious addition to a meal; it's what we do to them that makes them not always a good choice. Did you know that a medium potato has just 110 calories, no fat, 2 grams of fiber, 3 grams of protein, some calcium and iron, as well as almost half of your daily requirement of vitamin C? It's a great choice for a side dish. Just don't counteract all that goodness by frying it! That's why I love to make roasted potatoes. With roasted potatoes, they are tossed in a small amount of olive oil and baked at a high temperature resulting in a crispy outside to the potato that resembles a french fry without actually being fried. And your kids can still dunk them in ketchup if they want to. Another reason that I love to make roasted potatoes is because the recipe is so versatile. Depending on what flavor you want to complement your meal, you can change up the spices accordingly. You could use thyme or rosemary, some garlic or onion powder, or any other of the seasoning mixes you can get at the store. Just check the label on your seasoning mix because some already contain salt so you may not need to add any additional salt. If you're not feeling adventurous, you can't go wrong with using the italian seasoning mix. There's a whole lot of flavor in every bit when you use that mix.
4 medium sized potatoes, washed and dried
1/2 tsp. italian seasoning spice blend, without salt
1/4 tsp. salt
2 tsp. olive oil
Preheat the oven to 425°F. Liberally spray a baking sheet with cooking spray.
Chop the potatoes into large cubes and put them in a large bowl. Sprinkle the potato cubes with the spices and salt, then drizzle the olive oil all over everything. Use a large spoon or clean hands to toss everything together until the potatoes are completely covered.
Pour the potatoes onto the greased baking sheet and spread them out. Bake for 20 minutes, then turn the potatoes and put them back into the oven for another 10 minutes. When the potatoes are done, they are a light golden brown and crisp on the outside and soft on the inside.
Makes 4 servings.
Roasted Potatoes with Bean Enchilada
Nutritional information per serving:
2 g. fat
0 g. saturated fat
o mg. cholesterol
398 mg. sodium
26 g. carbohydrates
2 g. fiber
1 g. sugar
3 g. protein