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Broncos Challenge 10: healthy rivalry oven fries recipe
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The BSU Broncos take on the University of Idaho Vandals--celebrate with healthy rivalry oven fries!
The Boise State Broncos face off against the University of Idaho Vandals today at 1 p.m. It’s the Rivalry Game, but you probably already know that, unless you’ve been living under the proverbial rock. Today’s Broncos Challenge not only focuses on a healthy tailgate option, but it also celebrates one of Idaho’s most famous crops—the potato. This tuber has gotten a bad rap but it’s actually a very healthy addition to your diet.
Broncos and Vandals fans alike can benefit from the nutrients in potatoes. A single cup provides 25 percent of your daily value of vitamin C, as well as 20 percent of your daily value of vitamin B6. You’ll also get dietary fiber (from the skin), copper, potassium, tryptophan and manganese, all for about 130 calories. Unfortunately, most people consume potatoes in forms that contain unnecessary grease or salt: French fries and potato chips. Or drowning in butter and sour cream, whether they’re baked, mashed or stuffed. And they are high in carbohydrates, which send a lot of folks running the other direction. But don’t sell the humble potato short.
For athletes, the vitamin B6 and potassium in potatoes is particularly beneficial. Vitamin B6 breaks down glycogen, a form of sugar which is stored in our liver and muscle cells. This equates to better endurance. Likewise, potassium, which is regulated by your kidneys, works with sodium to control the body’s water balance. An imbalance of too much sodium and not enough potassium, which may occur while sweating through a vigorous workout without proper hydration, can cause muscle cramping. Therefore, potatoes can greatly enhance an athlete’s diet.
So, what’s a healthy way to prepare potatoes? A perfect complement to your Rivalry Game tailgate is a platter of oven fries. (A big favorite at the home of the Boise Healthy Living Examiner.) Wash the potatoes, scrubbing any dirt off the skin. Pat dry. Cut in half lengthwise, and then cut into wedges. Toss the potatoes in a large bowl with a teaspoon or two of heart-healthy olive oil, just enough to coat. At this point, you may season them with a little kosher salt and pepper, or garlic powder, chili powder, some dried basil or oregano, maybe even a light sprinkling of shredded Parmesan, or whatever strikes your fancy. Just be sure you’re not adding too much salt, as that defeats the purpose. Lay them out in a single layer on a foil-lined baking sheet and place in a 400 degree oven. They’ll bake for about 25 minutes. The skins will be crisp, while the “meat” of the potato will be just starting to brown on the outside, soft and tender on the inside. The video below shows a variation, with much more olive oil, but the concept is the same.
Round out that Rivalry Game tailgate menu with some turkey chili or turkey burgers, and a plate of fresh veggies and fruit, and you’ve got a delicious, healthy meal worthy of any game day celebration.
Who will win today’s game—Vandals or Broncos?
About the Broncos Challenge: Watching the big game doesn’t have to mean plopping down on the couch to eat and drink in excess. On every game day, this column features health-related articles to help keep you moving and eating healthy. So far, we’ve talked about having a healthier tailgate, working some exercise into your game watching, strength training, increasing speed, plyometrics training, increasing agility, healthy Hawaiian and Halloween-themed tailgate menus, and burpees. Come back each game day for a new article. Go Broncos!
Read all of the Broncos Challenge articles
This video shows the basic for making oven fries.
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