Monday Meal Makeover: Garlic Fries

I have to confess, French fries are one of my favorite foods. I can’t resist them, whether they are from a fast-food drive-through or a fine restaurant.

Luckily, these garlic-laced “fries” satisfy my cravings in a more healthful way. They are baked in healthy oil, not fried, and the nutrient-rich skins are left on the potato. They come out golden brown, tender on the inside and crisp on the outside.

A final toss with chopped parsley gives them that real French bistro feel.

What you need:

3 cloves garlic, minced (about 1 tablespoon)

2 tablespoons canola oil

3 large baking potatoes

1⁄2 teaspoon salt, plus more to taste

Cooking spray

1 tablespoon finely chopped fresh flat-leaf parsley


Preheat the oven to 450°F.

Heat the garlic and oil together in a small saucepan over medium heat for 2 minutes.Strain the garlic from the oil with a small mesh strainer. Set both garlic and oil aside.

Cut the potatoes into 1⁄4-inch-thick matchsticks. In a large bowl, toss together the oil, potatoes, and salt. Coat a baking sheet with cooking spray and spread the potatoes on it in a single layer.Bake until golden and crisp, about 35 minutes.

Remove the potatoes from the baking sheet with a metal spatula. In a serving bowl, toss them with the parsley, reserved garlic, and salt to taste. Serve immediately.

Serves 4

Nutritional info:

Serving size: 3⁄4 cup

Per Serving

Calories: 270

Total fat: 7 grams

Monosaturated fat: 4 grams

Polysaturated fat: 2 grams

Saturated fat: .6 grams

Protein: 6 grams

Carbohydrates: 47 grams

Fiber: 3.5 grams

Cholesterol: 0 milligrams

Sodium: 304 milligrams

These fries are also an excellent source of the following: manganese, potassium, vitamin B6, vitamin C, vitamin K, copper, fiber, folate, iron, magnesium, niacin, phosphorus, protein and thiamin.

Ellie Krieger is a best-selling author, registered dietician and host of the hit show, “Healthy Appetite,” on the Food Network. Learn more at