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Garlic-Rosemary Oven Fries

Note: This recipe is especially for pregnant and breastfeeding women, but can be a nutritious part of almost anyone's diet.

Prep time: 40 minutes (10 minutes prep + 30 minutes bake time)


  • 2 russet potatoes, peeled and cut into 1/4"-1/2" uniform strips
  • 1 tbsp. canola oil
  • 1/4 tsp. garlic powder
  • 1 tsp. dried rosemary leaves
  • sea salt and pepper to taste


  1. Preheat oven to 450º F (232º C).
  2. Soak peeled and cut potatoes in warm water for 5-10 minutes; dry on paper towels.
  3. In large bowl, toss potatoes with canola oil, garlic powder, and rosemary.
  4. Place potatoes in single layer on non-stick jelly roll pan (or other baking dish with sides); season with sea salt and pepper to taste.*
  5. Bake for 30 minutes until golden brown, turning potatoes once or twice during cooking.

Makes: 4 servings

Serving size: 1/2 potato per serving (number of fries depends on size cut)

Nutritional analysis (per serving):
124 calories
2 g protein
4 g fat
0.2 g sat. fat
20 g carbohydrate
2 g fiber
0 mg cholesterol
5 mg sodium
18 mg calcium
1 mg iron
15 mcg folic acid

Note: Nutritional analysis may vary depending on ingredient brands used.

*Sodium content of recipe is dependent on amount of salt used during preparation. Analysis is based on no added salt.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is an excellent source of vitamin C, which is an important nutrient for pregnant and breastfeeding women. It's also a healthier alternative to traditional fries, and a great companion to our Mediterranean Turkey Burgers.

Reviewed by: Mary L. Gavin, MD
Date reviewed: May 2009

Kids Health

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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