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KIWI magazine

Perfect Parsnip Fries

To expand your child’s veggie repertoire, consider parsnips. They’re packed with potassium and fiber—both important for heart health—and when turned into oven-baked fries, their crisp exterior and soft, creamy interior make them a surefire winner. Serve with ketchup for dipping.

Prep time: 10 minutes

Cook time: 25 minutes


  • 1 pound parsnips
  • 3 tablespoons olive oil
  • 1/4 teaspoon kosher salt
  • 8 teaspoons garlic powder
  • Pinch freshly ground black pepper


  1. Preheat oven to 400°F.
  2. Peel parsnips and trim their tops and bottoms. Slice each in half crosswise to separate the thick end and the narrow end. Cut the narrow piece in half lengthwise and the thick piece in quarters or eighths, depending on the thickness. Each fry will be about 2 1/2"- to 3" long and 1/2"- to 3/4" thick.
  3. Place the parsnip pieces in a bowl and toss with the olive oil, salt, garlic powder and pepper. Spread in a single layer on a wide-rimmed baking sheet.
  4. Bake 15 minutes. Remove from oven, turn each parsnip with a fork or tongs, place back in oven and bake until golden brown and tender, an additional 10 minutes. This will allow for even baking.
  5. Season with salt and pepper, to taste.
Serves 4

Per serving: calories 100, fat 4g, protein 1g, carbohydrates 17g, dietary fiber 5g ; Vitamin C: 25 percent daily value

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