Pistachio Parmesan Oven Fries ready in 20 minutes for a snack, side dish or appetizer. A healthier way to enjoy fries!
Saint Patrick day is almost here!
I’m all about the green. Spinach, broccoli, cabbage, zucchini, kale and collards to name a few.
Most herbs show us a lovely shade of green. A sprinkle of basil, thyme or parsley brightens the plainest sauces and gravies.
All those green veggies have their place in my diet. For today’s recipe, I picked a seed. A pistachio seed.
I know, I know, pistachios are thought of as nuts. But what are nuts? Seeds, right? A pistachio drupe is tucked in the center of the fruit. As it dries, it starts to crack. Yes, the green is natural. It’s a gift from chlorophyll.
Pistachios as Part of a Healthy Diet
When it comes to healthy eating, multiple studies have concluded that eating pistachios may be correlated with improved nutrition status and overall health and wellbeing. Pistachios’ unsaturated fatty acids (e.g., MUFA and PUFA), protein, dietary fiber, magnesium, potassium, vitamin K, and phytochemicals – such as phytosterols, lutein (xanthophyll carotenoid), g-tocopherol, and polyphenols – may act synergistically to help promote cardiovascular health, glycemic control, and weight maintenance when eaten as part of a healthy diet. Moreover, some research shows that tree nut consumption is associated with reduced total and cause-specific mortality.
[Bao, Y., et al. Association of nut consumption with total and cause-specific mortality. N Engl J Med. 2013;369:2001-2011.]
Okay, I got the green covered. How do I switch up a favorite recipe and make it healthier? I think I’ll oven fry a few potatoes.
Potatoes are ahead of the game on nutrition. These tasty tubers are high in Vitamins C and B6, iron, potassium and fiber.
A bit of grated Parmesan for calcium and we’re set! A little extra green from some parsley can’t hurt either. 😉
Ingredients
- 2 large russet potatoes (I use Idaho® potatoes) cut into strips
- 1/4 cup pistachios
- 2 teaspoon dried parsley
- 3 Tablespoons freshly grated Parmesan
- 2 tablespoon vegetable oil
- salt to taste
Instructions
- Preheat oven to 375 degrees
- Finely grind pistachios in a coffee grinder. Add parsley, salt and Parmesan.
- Place 1/2 of mixture in a resealable bag. Add oil and potatoes. Seal and shake to coat.
- Place on an aluminum foil lined cookie sheet in a single layer. Bake until golden brown (about 15 minutes) turning once.
- Sprinkle with remaining seasoning.
Food for Thought…What is your favorite way to enjoy fries? Which seasonings appeal to you? Cajun? Garlic? How about dipping sauces? I’d love to hear your answers in a comment below!
