Winning in the Kitchen: How to Make Homemade French Fries
Lacey Rivette
Can French Fries be "Healthy"?
You might not think so, but the reason fries get a bad wrap is because they are typically prepared in ways that make them less nutritious (i.e. deep fried in processed oils like hydrogenated soybean, cottonseed or sunflower oil).
Our Registered Dietitian wants to give fries a little redemption, so she has created a step by step walk through for how to "healthify" your next batch of fries. These bad boys are loaded with fiber, potassium, magnesium, vitamin C, vitamin A (when you use sweet potatoes)... and carbs to help your muscles recover from your hard workouts. That is exactly why this recipe is featured in our Winning in the Kitchen Weight Loss Meal Plans!
Homemade French Fries (makes 4 servings)
Ingredients:
- Extra-virgin olive oil or Avocado oil, 1 tablespoon
- Sweet or Russet Potatoes, 1 1/4 lb (about 2 large or 3 medium)
- Cornstarch, 1/2 tablespoon
- Sea Salt, 1/2 teaspoon
Directions:
- Preheat oven to 420 F.
- Line a large, rimmed baking sheet with parchment paper so the fries don’t get stuck to the pans (foil can work you just have to grease it well).
- Cut the sweet potatoes into slices about ¼″ wide and ¼″ thick. Try to cut them into even sized pieces so the fries will bake evenly.
- Place the fries on the baking sheet and sprinkle with cornstarch. Toss until well coated, rubbing in any excess.
- Drizzle the olive oil over the fries followed by the salt & toss until the fries are evenly coated.
- Spread your fries out evenly on the baking sheet (overcrowding will make them less crispy).
- Bake for 22 minutes, then flip/toss the fries.
- Return to the oven and cook for another 8-12 minutes or until the fries are crispy. Keep an eye on them, as they can turn from crisp to burnt quickly.
- If desired, toss the baked fries with seasonings to taste (like garlic powder or cayenne). Enjoy!
Nutrition (per 1/4 of recipe):
150 calories, 2g protein, 28g carbs, 4g fat & 4g fiber
Copyright © 2020 FasCat Coaching - all rights reserved.
Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike!
Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
