Pan-Fried Potato Wedges
Pan-fried potato wedges are golden, crispy, low in fat and super easy. Plus, no need to turn on the oven and heat up the house! A great side for burgers, chicken, or sloppy joes.
Golden, crispy, low in fat and super easy. Plus, no need to turn on the oven and heat up the house! A great side for burgers, chicken, or sloppy joes. You can adjust the olive oil up or down depending on your macro needs for the day.
Ingredients
Serves 1 – scale up to feed the fam.
- 150–200g (about 1 medium) floury potato, scrubbed clean and cut into wedges (about ½ inch thick, 2–3 inches long)
- 1/2–1 tsp olive oil (depending on your macro targets)
- Garlic powder, to taste
- Salt or celery salt, to taste
- Black pepper, to taste
- Dried rosemary or herbs of your choice, to taste
- Serve with: ketchup, high-protein dip, or whatever makes you happy
Instructions
- Heat a non-stick frying pan over medium-high heat. Add olive oil and swirl to coat.
- Add the wedges in a single layer. Cover with a lid.
- Let them cook, rotating and flipping with tongs every 5 minutes for about 25 minutes total. You’re going for crispy golden outsides, fluffy insides, and no burnt bits.
- Toss with seasoning (garlic powder, salt or celery salt, rosemary) while still hot. I do this straight in the pan with the lid on.
- Serve immediately with your dip of choice. Personally I’m a ketchup girl.
Nutrition Info (Per Serving – Potato Wedges Only)
- Calories: 224 kcal
- Protein: 4g
- Carbohydrates: 42g
- Fat: 2.5–5g
- Fibre: 3g
Make it 40/30/30
Serve with: 110–130g grilled chicken breast, lean turkey, or your favourite protein cooked in a tsp of olive oil (~27–30g protein).
Make it 30/50/20
Serve with: 70–90g chicken breast lean turkey, or your favourite protein (~27–30g protein).
