Flavorwave Oven Recipes
2 large egg whites, room temperature
4 large red potatoes with peel
2 tsp fresh rosemary, chopped (not dried) (10 ml)
1 tsp lemon pepper (5 ml)
1/2 tsp ground cumin (2 ml)
1/2 tsp garlic powder (2 ml)
1. Beat egg whites in extra large bowl until just frothy. Do not overbeat.
2. Cut potatoes lengthwise in half. Cut each half lengthwise into 4 wedges. Add to egg whites. Toss until coated. Arrange in single layer on Flavorwaveoptional browning tray.
3. Combine remaining 4 ingredients in small bowl. Sprinkle over potato wedges. Bake on top rack at 400°F (200°C ) for 40 minutes, turning after 20 minutes, until crisp and golden.
Servings: 8
Yield: Makes 32 wedges
Oven Temperature: 400°F
Cooking Times
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Nutrition Facts
Serving size: 4 wedges.
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information provided by the recipe author.
Amount Per Serving
Calories 122.88
Calories From Fat (3%) 3.34
% Daily Value
Total Fat 0.23g Saturated Fat 0.02g Cholesterol 0mg 0%
Sodium 18.75mg Potassium 433.09mg 12%
Total Carbohydrates 13.99g 5%
Fiber 3.28g 13%
Sugar 0.1g
Protein 4.54g 9%
Recipe Type: Diabetic, Low Calory Dish, Potatoes, Side Dish
Tags: potato wedges, potatoes, flavorwave, flavorwave oven, Food preparation, side dish, low calory, diabetic
| Food | Herbs |
|---|---|
| STOCKS | bay, chervil, chives, parsley, rosemary, tarragon, thyme |
| SOUPS | bay, chervil, coriander, chives, dill, fennel, lovage, mint, parsley, sorrel, oregano, marjoram, nettle, tarragon, thyme |
| FISH: GENERAL | bay, chervil, chives, coriander, dill, fennel, lemon balm, lemon thyme, sorrel, parsley |
| FISH: SALMON & TROUT | basil, chervil, chives, dill, fennel, lemon balm, marjoram, sorrel, parsley, rosemary, tarragon, thyme |
| FISH: OILY FISH | chives, dill, fennel, lemon thyme, rosemary, savory, thyme |
| FISH: SHELLFISH | basil, chervil, chives, dill, fennel, marjoram, parsley, rosemary, tarragon, thyme |
| POULTRY & GAME: CHICKEN/TURKEY | basil, bay, chervil, chives, coriander, fennel, horseradish, lemon balm, lemon thyme, marjoram, mustard, oregano, parsley, rosemary, sage, tarragon, thyme |
| POULTRY & GAME: DUCK | basil, bay, hyssop, juniper, lemon thyme, lovage, marjoram, rosemary, sage, tarragon, thyme |
| POULTRY & GAME: PIGEON | bay, chervil, chives, lemon thyme, marjoram, mustard, rosemary, sage, savory, tarragon, thyme |
| POULTRY & GAME: RABBIT/HARE | bay, chervil, chives, dill, marjoram, parsley, rosemary, sage, tarragon, thyme |
| POULTRY & GAME: PHEASANT | bay, chervil, chives, rosemary, sage, tarragon, thyme |
| MEAT: BEEF | bay, chervil, chives, horseradish, lovage, marjoram, mustard, rosemary, sage, savory, tarragon, thyme |
| MEAT: LAMB | bay, chervil, chives, coriander, cumin, lovage, marjoram, mint, rosemary, sage, savory, thyme |
| MEAT: PORK | bay, chervil, chives, coriander, cumin, lovage, marjoram, mustard, rosemary, sage, savory, tarragon, thyme |
| MEAT: HAM | bay, chervil, chives, juniper, lovage, marjoram, mustard, rosemary, sage, savory, thyme |
| MEAT: LIVER/OFFAL | bay, chervil, chives, dill, juniper, lovage, marjoram, mustard, rosemary, sage, savory, thyme |
| VEGETABLES: ARTICHOKES | basil, bay, chervil, coriander, dill, parsley, tarragon, thyme |
| VEGETABLES: ASPARAGUS | basil, chervil, dill, parsley, tarragon |
| VEGETABLES: AVOCADO | basil, chives, coriander, dill, parsley, tarragon |
| VEGETABLES: AUBERGINE | basil, chervil, dill, oregano, parsley, tarragon, thyme |
| VEGETABLES: BEANS | basil, bay, caraway, cumin, dill, marjoram, oregano, parsley, rosemary, savory, thyme |
| VEGETABLES: BEETROOT | chives, dill, horseradish, mustard, parsley, tarragon |
| VEGETABLES: BROCCOLI | chervil, cumin, mint, mustard |
| VEGETABLES: CABBAGE | bay, caraway, cumin, juniper, mustard, sage, thyme |
| VEGETABLES: CARROTS | basil, chervil, chives, coriander, cumin, dill, fennel, marjoram, mint, parsley, rosemary, tarragon, thyme |
| VEGETABLES: CAULIFLOWER | bay, caraway, chives, coriander, cumin, dill, fennel, parsley |
| VEGETABLES: CELERY | chervil, dill, mint, parsley, rosemary, tarragon, thyme |
| VEGETABLES: COURGETTE | basil, chervil, marjoram, oregano, parsley, rosemary |
| VEGETABLES: CUCUMBER | borage, dill, mint, oregano, parsley |
| VEGETABLES: FENNEL | chervil, dill, mustard, oregano, parsley, tarragon |
| VEGETABLES: FRENCH BEANS | basil, dill, marjoram, oregano, parsley, savory, tarragon |
| VEGETABLES: LEEKS | chervil, chives, dill, parsley, rosemary |
| VEGETABLES: LENTILS | chives, coriander, cumin, mint, oregano, parsley |
| VEGETABLES: MUSHROOMS | basil, chervil, chives, dill, marjoram, oregano, parsley, savory, rosemary, tarragon, thyme |
| VEGETABLES: ONION | chives, oregano, parsley, rosemary, sage, thyme |
| VEGETABLES: PARSNIP | coriander, cumin, parsley, rosemary, savory, thyme |
| VEGETABLES: PEAS | basil, chervil, coriander, marjoram, mint, parsley, rosemary, savory, sorrel, tarragon |
| VEGETABLES: PEPPERS | basil, chervil, marjoram, oregano, parsley, rosemary, thyme |
| VEGETABLES: POTATOES | basil, chervil, chives, coriander, cumin, dill, horseradish, lovage, mint, mustard, nettle, parsley, rosemary, savory, sorrel, thyme |
| VEGETABLES: PUMPKIN | coriander, cumin, parsley, rosemary, savory, thyme |
| VEGETABLES: SPINACH | borage, chervil, cumin, coriander, lovage, marjoram, mint, mustard, parsley, sorrel |
| VEGETABLES: TOMATOES | basil, chervil, chives, dill, lovage, marjoram, mint, mustard, oregano, parsley, rosemary, savory, sorrel, thyme |
| VEGETABLES: TURNIPS | coriander, cumin, parsley, rosemary, savory, thyme |
| RICE | basil, bay, chives, cumin, coriander, dill, lemon thyme, marigold petals, parsley, rosemary, saffron, thyme |
| EGGS | basil, chervil, chives, dill, fennel, marjoram, oregano, parsley, sorrel, tarragon |
| CHEESE | basil, chervil, chives, cumin, dill, fennel, marjoram, mint, oregano, parsley, rosemary, sorrel, tarragon, thyme |
| STUFFINGS | all - apart from very tough herbs |
| SALADS | all - apart from very tough herbs |
| FRUIT | angelica, anise hyssop, basil, borage, lavender, lemon balm, lemon thyme, lemon verbena, mint, sweet cicely |
| BREADS | anise, caraway, cumin, coriander, dill, fennel, poppy seed, rosemary, saffron, thyme |
| BISCUITS | anise, caraway, lavender, poppy seed, rosemary |
| EDIBLE FLOWERS | borage, chives, clove pinks, elder, heartsease, muskmallow, nasturtium, rose, salad rocket, sweet rocket |
