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This lowly tuber is a powerhouse of nutrition AND contains NO fat, cholesterol, or sodium. What it does contain is 21% potassium, 9% carbohydrate of which 12% is dietary fiber, plus smaller amounts of sugar and protein. Also: 2% calcium, 8% thiamine, 8% niacin, 6% folate, 2% zinc, 4% copper, 45% Vitamin C, 6% iron, 2% riboflavin, 10% Vitamin B6, 6% phosphorus, and 6% magnesium. The trick to keeping potaotes healthy is the method of preparation.


If French Fries are your comfort food, then you probably suffer a great deal of angst over the fat content. With very little effort they can be made guilt free. The only difficulty will be in deciding which brand and type of olive oil to use. I prefer Bertolli Extra Virgin. I find Colavita too fruity for this method and Bertolli regular olive oil too bland.

Peel, wash, and cut potatoes into traditional shape.
Place 3 or 4 tbsp of olive oil (or as much as required to cover thinly) onto the bottom of a NON-STICK skillet. Place one potato piece into the center of the pan and turn heat on medium. When oil begins to sizzle around the potato, add the rest of the cut potatoes.
Allow to cook, turning potatoes from time to time so as not to burn on one side. As they approach being done, turning will have to be done more often. Usually takes 15 to 20 minutes for a large batch. Then pass the ketchup!

©2004 by Ernestina Parziale, CH