3 crisp and delicious potato side dishes

Though potatoes are loaded with carbs, limiting your intake and using healthier ingredients can positively affect your well-being. Here are three healthier takes on potato side dishes that are crisp and just as delicious.

Prep time: 15 minutes
Cooking time: 65 minutes
Yields: 24

Ingredients

• 6 russet potatoes, scrubbed
• 1 tsp. smoked paprika
• 1/2 cup finely shredded reduced-fat Monterey Jack cheddar cheese
• 2 teaspoons fresh chives or scallions, chopped

Instructions

1. Preheat the oven to 230°C (450°F). Prick each potato a few times with a fork. Bake directly on the oven rack until tender, about 50 minutes.
2. While hot, cut the potatoes lengthwise into quarters. Scoop out the potato flesh with a spoon or knife, leaving the shells about 0.5 centimetres (1/2 inch) thick. Reserve the potato flesh for another use; it keeps refrigerated for up to three days.
3. Coat the potato shells all over with cooking spray, then scatter paprika over the cut sides. Arrange the shells with the cavities facing up on a baking sheet. Bake until crisp, 12 to 15 minutes.
4. Scatter the cheese evenly over the shells and bake until the cheese melts, about two minutes more.
5. After the cheese has melted, immediately scatter on the chives or scallions. Serve warm.

Cook's tips

• For a bigger fibre boost, replace the russet potatoes with sweet potatoes.
• To reduce fat and retain flavour, replace the cheese with Greek (strained) low-fat yogurt. Then broil for three minutes until bubbly.

Nutritional information per potato skin: 58 calories; 1 g fat (1 g saturated fat); 10 g carbs; 2 g protein; 1 g fibre; 3 mg cholesterol; 42 mg sodium and 75 mg calcium.

Prep time: 10 minutes
Cooking time: 35 minutes
Yields: 4 

Ingredients

• 1 lb. small red-skinned creamer potatoes, scrubbed
• 1 1/2 tbsp. canola oil
• 3/4 tsp. coarse salt
• 1/2 tsp. dried thyme
• 1/4 tsp. ground black pepper
• 1/8 tsp. paprika
• 1 tsp. chopped garlic

Instructions

1. Bring a large pot of lightly salted water to a boil. Add the whole potatoes and boil for 10 minutes. Drain and pat dry.
2. When cool enough to handle, halve the potatoes lengthwise.
3. Preheat the oven to 220°C (425°F). On a rimmed baking sheet, toss together the halved potatoes, oil, salt, thyme, pepper and paprika.
4. Arrange cut sides down in a single layer. Then roast without disturbing until the bottoms are golden brown and the interiors are almost tender, about 20 minutes.
5. Add the garlic and continue to roast until the potatoes are tender when pierced with a fork, about five minutes more. Serve hot.

Nutritional information per serving: 130 calories; 5 g fat (0 g saturated fat); 19 g carbs; 2 g protein; 2 g fibre; 0 mg cholesterol; 443 mg sodium and 17 mg calcium.

Prep time: 10 minutes
Cooking time: 30 minutes
Yields: 4 

Ingredients

• 2 sweet potatoes (about 450 g or 1 lb.)
• 2 tbsp. olive oil
• 1 tsp. coarse salt
• 1/2 tsp. dried oregano
• 1/2 tsp. paprika
• 1/4 tsp. ground black pepper

Cooking instructions

1. Preheat the oven to 220°C (430°F) and place a non-stick baking sheet in the oven.
2. Peel the sweet potatoes and cut into 7.5 cm x 0.5 cm (3 in. x 1/2-in.) wide sticks.
3. Toss with the oil, salt, oregano, paprika and pepper.
4. Spread evenly on the hot baking sheet and bake for 15 minutes.
5. Turn carefully (they will be soft) and bake until lightly browned, about 15 minutes more.

Cook's tips

• To reduce the sodium in this dish, eliminate the salt and use one teaspoon of sodium-free lemon pepper in its place.

Nutritional information per serving:  164 calories; 7 g fat (1 g saturated fat); 24 g carbs; 2 g protein; 4 g fibre; 0 mg cholesterol; 648 mg sodium and 40 mg calcium.