Kino Meals: Parmesan Garlic Potato Wedges
One of the staples of the Kinobody diet is potatoes. They’re filling and satiating, and you can do so many things with them.
There are so many ways you can make them at home and keep the calories and fat down. But once you find a great method of cooking them, you can start to experiment with different flavors.
Saying that, I especially like making wedges. Sweet potato wedges, russet wedges… The list goes on.
This week, Emily from Cooking Up Happiness brings a new wedge recipe to the Kino scene: Parmesan garlic potato wedges.
The recipe is simple enough – not much different from traditional potato wedges – but the seasonings and Parmesan cheese bring them to another level.
And for more delicious potato recipes – including sweet potato wedges, fries, and more – check out KinoChef, the Kinobody cookbook.
Note From Emily: To make sure you’re staying close to your macros/calories, make sure to weigh out the potatoes and adjust the nutrition accordingly.
For example, when I scan the bag of russet potatoes in the MyFitnessPal app, it says there are 110 calories per potato. BUT… If you look closer on nutrition labels, you’ll see the weight per serving – which, for russet potatoes, is usually 5.5 ounces. Now, the potatoes in the bag can range from 5.5 up to 10 ounces per potato (if not more), which means if you’re not weighing out what you’re cooking, you could be consuming double the calories you think you are.
So just watch for that so you don’t go way over in your carbs :)
Ingredients:
2 russet potatoes (1 potato weighs ~9oz; adjust accordingly based on the potato size)
1 tbsp. olive oil
2 tsp. dried Italian seasoning
1 tsp. garlic powder
1 tsp. seasoning salt
2 tsp. Parmesan cheese, grated (I used Kraft)
Directions:
- Preheat oven to 425°. If the potatoes look good you can leave the skins on; I choose to peel mine.
- Cut the potatoes in half longways, then in half again, then in half again (3 times). You will end up with 8 wedges per potato.
- Place them in a large bowl, add olive oil, Italian seasoning, garlic powder, seasoning salt and Parmesan cheese. Toss to fully combine.
- Place them on a parchment-lined baking sheet and bake for 15 minutes, take them out and flip them and bake for another 10 minutes until fully cooked and golden. Serve immediately.
Nutritional Information:
Serving Size: 4 wedges, approx. 1/2 potato (1 potato weighs 9 oz)
Servings: 4
Calories: 125
Fat: 5 g
Carbohydrates: 18 g
Protein: 3 g
11 Comments
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Are you sure they only need to be baken for 15 + 10 minutes? Normally wedges take 30-40 minutes in the oven…
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Thanks for this. I just made a batch of potatoes with rosemary, but will make these on Tuesday. and I’ll be sure to weigh out the food to get a better idea of portion sizes.
Waiting for the bodyweight program!
Hi Greg, this comment has nothing to do with taters btw…..So I commented on your FB page a few days ago but maybe you didn’t read it. Just to say that I’m really enjoying your site, vids etc and you’ve got tonnes of great content. Quality! I’ve enjoyed several of your podcast interviews thus far, but they’re all with guys. When will you get some inspiring women, that are in the industry, for us ladies to relate to? You’re very male-orientated at present, which may put some women off. Just wondering if you’re gonna invite a more balanced audience in the future, so women can feel catered for also? I’m toying btwn getting your women’s prog or maybe getting a men’s and adapting it…..depends wot the women’s consists of. It’s not Tracy Anderson-esque is it?! ; ) Cheers.
II’ve had a ton of fun on the AFL program and watching my husband on the GGP; I actually started following way before my husband and took a great deal of amusement that as a 48 year old mom to a teenager, I’d basically joined a guys club, and a young guys club at that. But the information and programs are so quality and soooo effective that I’m not lamenting the narrowed audience. It’s probably just a matter of time before more ladies jump on the bandwagon; especially with the goddess program and the cookbook out now. It all starts with us though so give the stuff a try and post your progress!
Hi Sue, thanks for your response! : ) That’s heartening to know…I’m also a mother, not quite 40yrs, and I’m wanting to drop fat and build muscle. When I took the survey I think it recommended one of the “Guy” progs, and that’s why I’m querying which might be best, as I don’t wanna waste money on the wrong one. We’re always being told to workout like guys, do the same exercises etc, so I figured I could just adapt, if necessary, whatever’s in the mens’ prog. Also the word “Toning” is a tad off-putting, like it’s a girlie workout or something. I’m used to Deadlifts, Squats, Presses etc, so not entirely a beginner, but being inconsistent has prob kept me in the “Novice” catagory : / Once again, thanks for your help.
yes when I took the survey it took me to the Greek God program! Best of luck, you can’t really lose no matter which program you choose. I’ve lost 4 inches around my waist in just 2 weeks!
Wow well done you! That’s really good. Are you active in the private FB group you get to join? I’ll bet that’s useful but it’s even better you’ve got your OH on board too. Much easier I guess and great for moral support. How you finding the IF? Might see you in the FB group soon anyhow…best of luck with it all : )
heya, is that the project hollywood bodies ? haven’t found a gal there yet.
Oops maybe I’m getting mixed up! Thought once you bought a prog you got access to some private FB page. Maybe I’ve got it wrong. So what if you’ve any questions re the prog? Does Greg respond to your questions do you know?
Hi Karen,
I agree that everything is geared toward men but I am hesitant to try anything for women because in my experience it is watered down men’s stuff. I train hard and don’t care for girly workouts because most women are just starting and they’re scared they can’t do it, and they complain most of the time, etc. I just do what the men do. I don’t change anything. Of course I don’t lift as heavy but everyone is in a different place, even the guys. I would just like the guys to add in BodyFat percentages for women also when talking about guys’ BodyFat percentages. Just talk about both. I prefer to follow guys than girls anyway. But that’s just me. ;)