Fat Free Potato Wedges

March 15, 2012 by Celia @ Fig Jam and Lime Cordial

Inspired by Hugh Fearnley-Whittingstall’s spiced nut recipe, I’ve come up with a simple method for making fat free potato wedges…

Whisk an egg white until frothy, then whisk in salt and any other desired flavourings. Peel the potatoes and cut them into wedges, then toss them in the egg white. Sprinkle in a generous quantity of polenta or cornmeal and toss the potatoes to coat them.

Tip the wedges onto a parchment lined baking tray and bake in a preheated 200C with fan oven until golden and crispy. Season with extra salt before or after baking if desired.

The wedges end up crunchy on the outside and fluffy in the middle. My boys really liked these, although they’re not quite as moreish as the ones baked in oil. Having said that, it’s always good to have a healthier option!

Posted in Recipes | Tagged fat free potato wedges | 64 Comments

64 Responses

on March 15, 2012 at 12:12 am thecompletecookbook

Fantastic idea Celia and like you say, always nice to have a healthier option – think I will be making these tonight – I’m off to the kitchen to see what I have as a polenta substitute as I don’t have any on hand – probably good old fashioned maize meal.
:-) Mandy
- on March 15, 2012 at 5:47 am Celia @ Fig Jam and Lime Cordial
  
  Mandy, I only used polenta because it was what I could find in the fridge, and I seemed to have a memory of Nigella once putting semolina or something on her wedges to give them crunch…
on March 15, 2012 at 12:18 am Tandy

These sound extremely yummy!
- on March 15, 2012 at 5:46 am Celia @ Fig Jam and Lime Cordial
  
  Thanks Tandy, they were very nice!
on March 15, 2012 at 12:35 am Misky

Excellent. Can’t wait to try this. It will make a nice change from my no-fry-fries. :)
- on March 15, 2012 at 5:46 am Celia @ Fig Jam and Lime Cordial
  
  Misk, hope you enjoy them! Use a generous amount of seasoning to make up for the lack of flavour from the oil!
  - on March 15, 2012 at 6:11 pm Misky
    
    Will do! :)
on March 15, 2012 at 12:58 am sallybr

Celia, I’ve been making a similar recipe for sweet potato wedges, and it is pretty much the only way I can get them crispy enough in the oven, and a taste almost like real sweet potato fries

never made it with regular potatoes, so that’s coming next! ;0)
- on March 15, 2012 at 5:45 am Celia @ Fig Jam and Lime Cordial
  
  Sally, that’s a great idea, thank you! I didn’t realise it was an established technique (using egg whites to make low fat wedges)! I have some sweet potatoes in the pantry, so I’m going to try them next and we can compare results! :)
  - on March 15, 2012 at 8:23 am sallybr
    
    I first saw that as a tip on a cooking forum, then decided to google away, and found a few recipes, with variations in the type of spices added to the egg whites, temperature and time of baking. I have no idea where the recipe originated, I suppose it’s reasonably recent…
    - on March 15, 2012 at 4:39 pm Celia @ Fig Jam and Lime Cordial
      
      Sally, I wonder what else we could stick things onto for baking with egg white instead of fat? Pumpkin or other veg perhaps?
on March 15, 2012 at 1:37 am Joanna

We will need these after all our deep-fried falafel experiments! Can’t wait to try them :)
- on March 15, 2012 at 5:43 am Celia @ Fig Jam and Lime Cordial
  
  Jo, maybe you could serve them with the deep-fried falafels in the hope that they cancel each other out? I’ve always believed an apple cancels out a bit of cake.. ;-)
on March 15, 2012 at 1:58 am promenadeplantings

They look perfect. And I’d never have thought of using egg white!
- on March 15, 2012 at 5:42 am Celia @ Fig Jam and Lime Cordial
  
  Claire, we have a lot of eggs, so we’re always looking for new ways to use them! :)
on March 15, 2012 at 3:13 am frugalfeeding

I love a bit of Hugh and find that quite a lot of his recipe are quite adaptable – good stuff, Celia.
- on March 15, 2012 at 5:41 am Celia @ Fig Jam and Lime Cordial
  
  Nick, we adore HFW, and he’s really influenced a lot of our cooking and gardening. And his recipes are so simple that I never find them intimidating!
on March 15, 2012 at 3:28 am Norma Chang

I am always looking or healthier version of recipes. This one is excellent,
- on March 15, 2012 at 5:40 am Celia @ Fig Jam and Lime Cordial
  
  Thanks Norma! They made for a nice change!
on March 15, 2012 at 3:53 am socomms

Hi Celia, this recipe came to me from Peter (for whom I cook lots of gluten free stuff!).
These look good and I have had similar from a friend when I was on a fat free diet. I think the flavour might improve if you added some Marigold Swiss Vegetable Bouillion Stock Powder to the Polenta or Cornmeal to give them a slightly tangy taste. I’ll try it this weekend and let you know.
- on March 15, 2012 at 5:40 am Celia @ Fig Jam and Lime Cordial
  
  Thanks for stopping by! Would that be Peter with the amazing eye for reflections? ;-) Adding a bit of stock would be a great idea, as would something like paprika or chilli, I think. I’ll have to experiment some more too. Would love to know how you go! :)
on March 15, 2012 at 4:45 am Sous Chef

I have a Phillips Air-Fryer (in which we had spring rolls tonight) and whilst it gives us the option of fried food without the guilt, you can’t beat proper deep frying.
- on March 15, 2012 at 5:38 am Celia @ Fig Jam and Lime Cordial
  
  Sue, I remember your air fryer from your first IMK post! And you’re right, it’s not the same as deep frying, or even tossing the wedges in oil and baking, which is what we normally do. I definitely prefer the more wicked version, but I was pretty pleased that the boys would eat these so willingly.. :)
on March 15, 2012 at 4:53 am Lizzy (Good Things)

Great idea, Celia, and delicious too…. Thank you for sharing.
- on March 15, 2012 at 5:36 am Celia @ Fig Jam and Lime Cordial
  
  You’re welcome, Lizzy! Hope you enjoy them! :)
on March 15, 2012 at 5:48 am Suelle

What an original idea! They look delicious.
- on March 15, 2012 at 5:50 am Celia @ Fig Jam and Lime Cordial
  
  Thanks Suelle! They were pretty easy to make! :)
on March 15, 2012 at 7:05 am InTolerant Chef

What a great idea indeed! Of course fat is flavour, but then again fat is……fat! And I’m trying to budge some of mine! I’ll be meaning these for sure, and trying the sweet potato version too, yumm!
- on March 15, 2012 at 4:41 pm Celia @ Fig Jam and Lime Cordial
  
  Becca, I’m going to try the sweet potato version as well. I love them, especially the purple on the outside white on the inside ones!
on March 15, 2012 at 7:20 am Claire @ Claire K Creations

So clever Celia I would never consider egg-white!

I love potato as a side and am always looking for new ways to have it.
- on March 15, 2012 at 4:40 pm Celia @ Fig Jam and Lime Cordial
  
  Thanks Claire, I hope you enjoy them!
on March 15, 2012 at 7:38 am Anna Johnston

Teehee… Totally agree about the oil soaked wedges, so yummy. But these look fantastic too.
- on March 15, 2012 at 4:39 pm Celia @ Fig Jam and Lime Cordial
  
  Thanks Anna, although I agree with you about the oil.. ;-)
on March 15, 2012 at 8:42 am Carmen

First saw a recipe for similar wedges in AWW’s Low Fat Meals in Minutes some years ago. That recipe used garlic salt, but I think the polenta sounds much better and will try it that way.
- on March 15, 2012 at 4:38 pm Celia @ Fig Jam and Lime Cordial
  
  Thanks Carmen, I think they’d be very nice with garlic salt as well!
on March 15, 2012 at 12:19 pm Rufus' Food and Spirits Guide

Oh egg white. Genius!
- on March 15, 2012 at 4:36 pm Celia @ Fig Jam and Lime Cordial
  
  Ha! Thanks Greg, although I thought I was being clever, but apparently it’s an old trick.. ;-)
on March 15, 2012 at 1:13 pm cityhippyfarmgirl

I agree with Greg, that is genius! I would never have thought of using egg whites.
- on March 15, 2012 at 4:37 pm Celia @ Fig Jam and Lime Cordial
  
  Thanks Brydie! You know us, there’s always a spare egg white floating around in the fridge.. ;-)
on March 15, 2012 at 3:06 pm Manuela

I think that’s a neat idea. I’ll have to try it. Will any combination of spices work?
Maybe the children will preferr these over the ones with oil.
- on March 15, 2012 at 4:36 pm Celia @ Fig Jam and Lime Cordial
  
  Manuela, I think any combination of spices will work, but I’ve only tried them with salt and pepper so far. Would love to know if you come up with a nice mix of flavours!
on March 15, 2012 at 4:17 pm Suz

Yum Celia, they look delicious. On my to try list!!!
- on March 15, 2012 at 4:35 pm Celia @ Fig Jam and Lime Cordial
  
  Hi Suz, how nice to see you! :) Hope all is well!
on March 15, 2012 at 7:58 pm Anna

Brilliant!! Will try!
- on March 16, 2012 at 2:14 pm Celia @ Fig Jam and Lime Cordial
  
  Thanks Anna! :)
on March 15, 2012 at 7:59 pm frances

What about half and half egg white and some kind of oil? I used red palm oil on potatoes tonight. The potatoes do not go red they just go yellow like using saffron or turmeric. There is so much good stuff in the red oil it might justify the fat. If buying red palm oil in bottles make sure to transfer it to wide neck jars right away in case on the day you need to use it the weather is too cold and it’s gone solid.
- on March 16, 2012 at 2:16 pm Celia @ Fig Jam and Lime Cordial
  
  Thanks for the suggestion, Frances! :)
on March 15, 2012 at 11:07 pm hwa

Aw, yummm :) Genius idea for that crunchiness.
Seriously. egg whites + polenta…so brilliant.
- on March 16, 2012 at 2:16 pm Celia @ Fig Jam and Lime Cordial
  
  Thanks darling. Love your new blog! :)
on March 16, 2012 at 1:45 am marilynscottwaters

I parboil mine first then bake in a bit of olive oil and a dusting of curry powder. I’ll have to try the egg whites. Sounds nummers.

Maz
- on March 16, 2012 at 2:16 pm Celia @ Fig Jam and Lime Cordial
  
  Curry powder! There’s a good idea, Maz, thank you!
on March 16, 2012 at 2:05 am Just A Smidgen

Oh!! I have just bought some semolina for another recipe.. what a clever idea using egg whites! I’m always trying to find healthier ways to cook my favorite dishes!! I’m so glad you’ve discovered this method!!
- on March 16, 2012 at 2:17 pm Celia @ Fig Jam and Lime Cordial
  
  Smidge, I hope you like these! They need a generous amount of seasoning!
on March 16, 2012 at 3:47 am Tori (@eatori)

What a lovely idea. I’ve done a similar thing with cooked chickpeas, turning them into little crunchy crisps, but hadn’t thought of applying it to potatoes. Thank yoU!
- on March 16, 2012 at 2:17 pm Celia @ Fig Jam and Lime Cordial
  
  Tori, now that’s a good idea, doing it with chickpeas! Thanks!
on March 16, 2012 at 12:38 pm hotlyspiced

xx
on March 16, 2012 at 12:42 pm hotlyspiced

Hi Celia, sorry about the above comment! I was just trying to see if the problem had been resolved and it has! I had been logged out of WP and had to go back in and log-in. Anyway…I love the look of these wedges. What a healthy alternative to the real thing! But did you serve them with something healthy like lashings of sour cream???
- on March 16, 2012 at 2:18 pm Celia @ Fig Jam and Lime Cordial
  
  Charlie, how nice to have you back! :) And I think you might know me a bit too well – Pete had to stop me from making mayonnaise to dip the wedges in.. :D
on March 16, 2012 at 5:55 pm SarahKate

I love this technique. Wonder if it would work with sweet potato fries as well? I’ve been on SUCH a sweet potato kick!
- on March 18, 2012 at 7:46 am Celia @ Fig Jam and Lime Cordial
  
  Hi SarahKate! :) I think it does work with sweet potatoes as well – Sally comments on it above! :)
on March 21, 2012 at 7:01 am Choclette

Excellent idea. I was just thinking, why shouldn’t they work, baked potatoes do? Then I remembered the copious amounts of butter I put on my potatoes after they are baked – oh well!
- on March 21, 2012 at 11:05 am Celia @ Fig Jam and Lime Cordial
  
  Choc, I’m going to try them with sweet potatoes – I think it should work well. Actually I have two egg whites in the fridge right now, so I might even make them tonight!
on March 21, 2012 at 7:32 pm Choclette

Oh I can see this might work brilliantly well with sweet potatoes. They are so rich, you don’t really need any fat with them. Look forward to finding out how these go.
- on March 23, 2012 at 5:42 am Celia @ Fig Jam and Lime Cordial
  
  I’ll try to give them a go this weekend! :)

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