Eat veggies

Mexican Veggie Fries

Baked and not fried, Mexican veggies fries are a wonderful alternative to French fries. Seasoned with the perfect blend of spices, these pair beautifully with homemade chili lime and mayo dipping sauce and are great for entertaining.

Prep Time

Servings

Vegetables

2 small potatoes (2)

2 large carrots, peeled (2)

2 large parsnips, peeled (2)

1/3 cup flour (75 mL)

1/3 cup panko crumbs (75 mL)

2 Tbsp paprika (30 mL)

1 tsp oregano (5 mL)

1 tsp garlic powder (5 mL)

1 tsp onion powder (5 mL)

1/3 – ½ cup canola oil (75 – 125 mL)

1 tsp salt (5 mL)

Dipping Sauce

½ cup mayonnaise (125 mL)

2 Tbsp sambal oelek (30 mL)

2 Tbsp lime juice (30 mL)

Cut potatoes into wedges. Cut carrot and parsnips into sticks (should look like French fries.) Bring a large pot of water to boiling. Add vegetables and pre-cook them for about 8 minutes. Vegetables should still be firm. Drain off hot water and rinse with cold water to stop cooking process.
Meanwhile, combine all remaining dry ingredients in a large bowl. Mix well. Add a few vegetables to the bowl and toss to coat vegetables with the mixture. Add more canola oil to thin mixture, if necessary. Add remaining vegetables to the bowl and toss gently to coat vegetables with seasoned mixture. Pre-heat oven to 400°F (200°C).
Transfer vegetables to a large foil lined baking sheet. Spread out the vegetables into a single layer. Bake vegetables for 20 -25 minutes or until nicely browned and tender. In a small bowl combine sambal oelek, lime and mayo. Place on serving platter, sprinkle with salt and serve immediately with dipping sauce.

Ingredients

Vegetables

2 small potatoes (2)

2 large carrots, peeled (2)

2 large parsnips, peeled (2)

1/3 cup flour (75 mL)

1/3 cup panko crumbs (75 mL)

2 Tbsp paprika (30 mL)

1 tsp oregano (5 mL)

1 tsp garlic powder (5 mL)

1 tsp onion powder (5 mL)

1/3 – ½ cup canola oil (75 – 125 mL)

1 tsp salt (5 mL)

Dipping Sauce

½ cup mayonnaise (125 mL)

2 Tbsp sambal oelek (30 mL)

2 Tbsp lime juice (30 mL)

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Did you know?

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Directions

Cut potatoes into wedges. Cut carrot and parsnips into sticks (should look like French fries.) Bring a large pot of water to boiling. Add vegetables and pre-cook them for about 8 minutes. Vegetables should still be firm. Drain off hot water and rinse with cold water to stop cooking process.
Meanwhile, combine all remaining dry ingredients in a large bowl. Mix well. Add a few vegetables to the bowl and toss to coat vegetables with the mixture. Add more canola oil to thin mixture, if necessary. Add remaining vegetables to the bowl and toss gently to coat vegetables with seasoned mixture. Pre-heat oven to 400°F (200°C).
Transfer vegetables to a large foil lined baking sheet. Spread out the vegetables into a single layer. Bake vegetables for 20 -25 minutes or until nicely browned and tender. In a small bowl combine sambal oelek, lime and mayo. Place on serving platter, sprinkle with salt and serve immediately with dipping sauce.

Nutritional Analysis

Calories

286

Total Fat

16.4 g

Saturated Fat

1.6 g

Cholesterol

5 mg

Sodium

856 mg

Carbohydrates

32.3 g

Fiber

3.7 g

Sugar

5.1 g

Protein

3.3 g

Potassium

491 mg

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