POTATOES HAVE A bad reputation, but they’re actually packed with the antioxidant vitamin C, more potassium than a banana, and a boatload of energy-boosting B-vitamins. The trick is to bake them, rather than deep-fry them. (And if you’re really watching the calories, make two batches: one with the sauce brushed on, and one with it served on the side.)

Nutrition Information (per serving)

Calories: 180, Protein: 9 grams, Fat: 4 grams, Carbs: 34 grams, Sugar: 6 grams

Recipe and photo courtesy of Potato Goodness

rep Time:
Cook Time:
Olive oil cooking spray
680g Russet potatoes, scrubbed
1 Tbsp olive oil
1/2 tsp sea salt
1/2 tsp coarse ground or cracked black pepper
1 tsp garlic powder
1 tsp onion powder
1/4 cup barbecue sauce
How to make it

Preheat oven to 220°C and spray a large baking sheet with olive oil cooking spray.

Place whole potatoes (do not poke) into microwave-safe dish. Cover dish. (If covering dish with plastic wrap, poke small hole in plastic.)

Microwave on HIGH for 3 to 4 minutes depending on strength of microwave. Use oven mitts to remove dish from microwave; carefully remove cover from dish due to steam build-up and let cool.

Cut each potato into 8 wedges. Place in a large bowl and toss with olive oil; spread in a single layer on baking sheet. Stir together salt, pepper, garlic powder and onion powder in a small bowl.

Brush potato wedges with barbecue sauce then sprinkle seasonings over potato wedges.

Bake for 10 minutes. Spray with olive oil cooking spray, turn wedges and spray again.

Bake for 10 minutes more or until fries are golden brown and spray once more.

Mash together rosemary, salt and pepper in a small bowl with the back of a spoon; sprinkle over cooked potatoes and toss well to coat.