O’Brien Potato Wedges


  • 2 cups diced potatoes
  • 1/4 tsp salt
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 1 1/4 cups soy milk
  • 3 egg whites
  • 1 Tbs soybean oil
  • 3/4 cup flour (may be all or part whole wheat)
  • 1 tsp baking powder
  • 1 Tbs dried parsley
  • 1/4 tsp garlic powder
  • 1/4 tsp pepper


Preheat the oven to 400° F. Steam the potatoes or cook in a little water in the microwave until barely tender. Drain well. Lightly coat a 9-1/2″ or 10″ pie dish with vegetable oil spray. Spread the potatoes on the bottom and sprinkle with the salt. Top with the onion and bell pepper. Combine all the remaining ingredients in a blender container and whirl until smooth, about 10 seconds. Pour over vegetables and bake at 400° F for about 35 minutes, until lightly browned and a knife inserted near the center comes out clean. Cool 10 minutes before cutting into 8 wedges and serving.

Note: If desired, brown the potatoes, onion and bell pepper in a non-stick skillet before adding them to the pie dish.

Yield: 8 servings. Serving size: 1 wedge. Per serving: 144 calories, 3 g total fat (0.4 g sat fat), 5 g protein (1 g soy protein), 25 g carbohydrate, 140 mg sodium, 0 mg cholesterol, 1.6 g dietary fiber.

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