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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 amount of time as ones that have been deep fried).

Potatoes and Ice Water

Many recipes for French Fries (as well as other potato recipes) recommend soaking the potatoes in cold water for thirty minutes. The rationale is that some of the starch is leached away and helps the texture of the potato, but this simply doesn't make any sense. The starch on the outside edges of the cut potatoes may wash away, but significant starch or nutrients are not likely to be changed. There may be some slight change in the moisture content of the potato, however.

It is more likely that the inside of the chilled potato takes longer to cook. Consequently, the outside will be crispy and the inside soft and moist. This recipe was tested both ways (with and without soaking the cut potatoes in ice water) and the soaked potatoes were lighter and fluffier on the inside and crispier on the outside.


 

Healthy French Fries



Servings = 4 | Serving size =about 4 ounces fries

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

This recipe can easily be multiplied by 2, but must be cooked in two batches. These do not keep very well at all.

1 lb russet potatoes
1 quart chilled water
1 tray ice cubes
1/2 tsp salt
spray canola oil

Healthy Oven-Baked French Fries from Dr. Gourmet
After the potatoes are peeled and sliced, place them in a mixing bowl with cold water and ice cubes. Soak for 30 minutes.

Preheat oven to 400F.

After soaking the potatoes, drain them and then pat dry with a paper towel.

Place the potatoes and salt in a zipper bag. Spray the potatoes for about three seconds with the canola oil and seal the zipper bag. Shake to coat the potatoes well with the oil and salt.

Carefully place the potatoes on a non-stick cookie sheet. Avoid the fries touching each other. Spray lightly with the canola oil.

Place the cookie sheet in the oven and allow the potatoes to bake for about 7 minutes. Turn the potatoes at least twice, cooking for about 7 minutes after each turn. Total cooking time will be 20 25 minutes.

Serve immediately.

Nutrition Facts

Serving size = one-fourth recipe

Servings = 4

.

Amount Per Serving

Calories 86 Calories from Fat 1
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 297mg 12%
Total Carbohydrates 20g 7%
    Dietary Fiber 2g 10%
    Sugars 1g  
Protein 2g  
Vitamin A 0% Vitamin C 37%
Calcium 1% Iron 5%
Vitamin K 2 mcg Potassium 472 mg
Magnesium 26 mg