Recipe Detail

Heart healthy – and delicious – French Fries

Last updated: Feb 01, 2018

A medium-size order of fast food French fries contains between 300 and 400 calories (the amount of calories many people eat for an entire meal) and 500mg of sodium (20% of your daily sodium recommendation). Don’t despair! Bake your own crispy, delicious fries at home, and you’ll reduce both calories and sodium.

 

 

 

Ingredients

  • 2 large Russet potatoes (Russets make a French fry that’s crispy on the outside and soft on the inside)
  • 2 teaspoons olive oil
  • ½ teaspoon salt

Directions

  1. Peel potatoes (or simply wash the potatoes and leave the skins on for more fiber and nutrients) and cut into evenly-sized pieces. You can make thin, thick, or somewhere in the middle fries – your preference!
  2. Soak the sliced potatoes for 15-20 minutes in ice water to make them more crispy when baked.
  3. Remove the potatoes from the water and dry thoroughly on paper towels. Let the potatoes sit on the paper towels for 10 minutes so that they’re as dry as possible.
  4. Put the dried potatoes in a large ziplock plastic bag with the olive oil. Shake the potatoes so that the oil is evenly distributed.
  5. Line a baking sheet with aluminum foil and place a cooling rack on top of the pan so that there is space between the cooling rack and the pan.
  6. Place the potatoes in a single layer on the cooling rack, making sure that the potatoes don’t touch so that they are baked evenly crispy.
  7. Sprinkle the potatoes with salt.
  8. Bake in a 400-degree oven for 30-40 minutes
Nutritional information
Nutrition Facts
Amount Per Serving
Calories 165
% Daily Value *
Total Fat 2.5g
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0g 0%
Sodium 312g 13%
Total Carbohydrate 32g 10%
Dietary Fiber 3g 12%
Sugars 2g
Protein 4g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Notes

Make-ahead tip:  Follow the directions through #8, baking the potatoes until they are not quite done. Let the potatoes cool completely, then freeze in a single layer on a baking sheet. Store the frozen potatoes in a freezer-safe plastic bag.

To reheat: spread aluminum foil on a baking sheet and spritz with olive oil. Put the potatoes on the baking sheet in a single layer, and bake at 350 degrees for 10-15 minutes, stirring every 5 minutes.

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