Roasted Potatoes and Onions

Roasted Potatoes and Onions

This healthier twist on home fries is simple to make and tastes every bit like comfort food! Potatoes are a great source of fiber, potassium and the skin contains a ton of nutrients! Enjoy this side dish as a snack, or paired with a lean protein (I love eating this with grilled chicken) to round out dinner! The best part? Leftovers taste amazing with eggs the next morning!

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Ingredients (serves 3)

5 small (2″ diameter) yukon gold potatoes (red potatoes also work!)

1 small onion, chopped

2 Tbsp extra virgin olive oil

dash salt (to taste)

dash cayenne pepper (to taste)

1/4 tsp ground black pepper

1/4 tsp paprika

nonstick vegetable oil cooking spray

IMG_0512Directions:

1. Preheat oven to 400 degrees.

2. Wash potatoes. Dry thoroughly with paper towel. Chop into eighths.

3. Spray casserole dish with nonstick vegetable oil cooking spray. Add potatoes.

4. Add chopped onions and olive oil. Mix.

5. Add spices. Mix.

6. Bake in oven for 45 minutes – 1 hour, mixing every 15-20 minutes. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 301 calories, Fat 10 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 49 g, Fiber 5 g, Sugar 5 g, Protein 6 g, Sodium 70 mg, Calcium 38 mg

A Sweet Thanksgiving Side Dish

Baked Sweet Potato Fries with Cinnamon

Forget the marshmallows- these sweet potatoes are sweet, tasty, aromatic and straight-up comfort food, sans grease! These baked sweet potato fries are naturally sweet and flavored with cinnamon to enhance the taste of this fall favorite! Sweet potatoes offer a ton of beta-carotene, a precursor form of vitamin A, along with fiber and a creamy taste, while being naturally low in fat! Instead of baked yams with butter and marshmallows, relish the real flavor of these potatoes without all of the extra calories!

Ingredients (serves 4):

2 medium sweet potatoes

1 tsp cinnamon

3 Tbsp canola oil

1/2 tsp ground black pepper

Dash salt

Non-stick vegetable oil cooking spray

Directions:

1. Preheat oven to 400 degrees.

2. Wash sweet potatoes well. Dry with paper towel (the skin is included in this recipe).

3. Slice sweet potatoes in half. Cut each half into strips (approximately 1/2 in thick, or to desired thickness).

4. Spray baking sheet or casserole dish with cookin spray. Place sweet potato strips on baking sheet/in casserole dish.

5. Drizzle oil over sliced sweet potatoes. Add salt, pepper and cinnamon. Mix well and arrange in thin, single layer.

6. Bake for 45 minutes- 1 hour (depending on desired crunchiness), mixing every 15 minutes. Fries should be soft and slighty crunchy. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 151 calories, Fat 11 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 60 mg, Carbohydrates 12 g, Fiber 2 g, Sugar 5 g, Protein 1 g, Calcium 29 mg.