Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe is safe for those who are lactose intolerant.
Sodium
This is NOT a low sodium recipe.
GERD / Acid Reflux
No specific GERD triggers.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Zen... does not confuse spirituality with thinking about God while one is peeling potatoes. Zen spirituality is just to peel the potatoes." -Alan W. Watts, The Way of Zen
The refrigerator light goes on...
Oven fried foods are just like deep fried ones, if you handle them right. Most of the time, you have to eat the dish right away. These French Fries, for instance, will keep for all of about 20 minutes (about the same amount of time as ones that have been deep fried).
This technique of precooking the potatoes in the water with the baking powder works wonders. The baking powder contains some cornstarch along with both baking soda and either sodium acid pyrophosphate or sodium aluminum sulfate. These three work well to create a coating on the outside of the potato that helps them crisp better and is definitely worth taking the extra step.
The best part is that your own French Fries are lower in calories and contain much better quality of fats: these French Fries have 170 calories, 2.5 grams of fat, no saturated fat, 1.5 grams of monounsaturated fat, and 3 grams of fiber, while Fast Food Fries have 220 calories, 10 grams of fat, 2.5 grams of saturated fat, and 3 grams of fiber (the amount of monounsaturated fat is not reported).
Healthy French Fries
Servings : 4 | Serving size: about 4 ounces
Cooking time: 45 minutes
This recipe can easily be multiplied by 2, but must be cooked in two batches. These do not keep very well at all.
Ingredients
- 24 ounces russet potatoes
- 6 quarts water
- 4 tsp. baking powder
- 2 tsp. olive oil
- 1/8 tsp. salt
Place the water in a large sauce pan over high heat.
While the water is coming to a boil, peel and cut the potatoes into 1/4 inch by 1/4 inch strips.
When the water begins to boil reduce the heat to a simmer and add the baking powder while stirring gently. The water will foam slightly.
Add the potatoes and stir gently.
Let the potatoes cook for 10 minutes.
Remove and let the potatoes cool.
Place a large cookie sheet (preferably non-stick) in the oven.
Preheat the oven to 400°F.
When the oven is hot, add the olive oil to the cookie sheet and then the potatoes.
Toss to coat well and then roast for 30 minutes. Shake the pan every 10 minutes.
Serve immediately topped with the salt.
Nutrition Facts
Serving size: 4 ounces potatoes
Servings: 4
Amount Per Serving
| Calories 170 | Calories from Fat 23 |
| % Daily Value |
| Total Fat 2.5g | 3% |
| Saturated Fat 0g | 0% |
| Monounsaturated Fat 1.5g | |
| Trans Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 200mg | 9% |
| Total Carbohydrates 34g | 12% |
| Dietary Fiber 3g | 11% |
| Sugars 2g | |
| Protein 3g |
| Vitamin A 0% | Vitamin C 14% |
| Calcium 6% | Iron 4% |
| Vitamin K 5mcg | Potassium 600mg |