Seasoned Potato Wedges
Makes 18 to 24 wedges
You may be surprised to discover that these potato wedges are a good source of protein and minerals as well as of vitamin C and B vitamins. They are a delicious and low-fat alternative to French fries. Easy to prepare, they can be served alone or with Miso Gravy, Spicy Peanut Sauce, or other favourite dipping sauces. Experiment with different herb and spice combinations in the yeast mixture. Any leftover yeast can be sprinkled over casseroles, salad, or popcorn.
3 medium unpeeled potatoes
1/4 cup (60 mL) non-dairy milk
1/2 teaspoon (2 mL) salt
1/3 cup (85 mL) nutritional yeast
2 teaspoons (10 mL) onion powder
2 teaspoons (10 mL) chili powder
3/4 teaspoon (4 mL) garlic powder
1/4 teaspoon (1 mL) black pepper
Preheat the oven to 400°F (200°C).
Cut each potato in half lengthwise; cut each half into thirds or quarters, depending on the size of potato. Pour the milk into a flat-bottomed bowl or dish. Add the salt and stir to dissolve. Sprinkle the yeast onto a plate; stir in the onion, chili, and garlic powders and the pepper. Dip the potato wedges into the milk, then into the yeast mixture, coating all surfaces. Arrange the wedges on a nonstick baking sheet and bake for 30 minutes.
Per 6 to 8 wedges (1 potato): calories: 228, protein: 10 g, fat: 1.5 g, carbohydrate: 45 g (3 g from sugar), dietary fibre: 7 g, calcium: 68 mg, iron: 2 mg, magnesium: 70 mg, phosphorus: 286 mg, potassium: 1245 mg, sodium: 357 mg, zinc: 3 mg, thiamin: 7 mg, riboflavin: 7 mg, niacin: 45 mg, vitamin B6: 7 mg, folate: 241 mcg, pantothenic acid: 2 mg, vitamin B12: 6 mcg, vitamin A: 35 mcg, vitamin C: 23 mg, vitamin E: 0.1 mg, omega-6 fatty acids: 0.3 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 17%, fat 6%, carbohydrate 77%