Guilt-Free Fast Food

Avocado Fries

5
Average: 5 (5 votes)
(5 votes)
Avocado Fries

Avocado fries - super healthy alternative for french fries fans! Photo: Iris Lange-Fricke

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Health Score:
9,0 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
ready in 30 min.
Ready in
Calories:
498
calories
Calories

Healthy, because

Even smarter

Nutritional values

These avocado fries are a super healthy and delicious alternative to traditional fries. Avocados and sesame seeds provide valuable omega-3 fatty acids that support our cardiovascular system. 

Our avocado fries are perfect as a side dish with many other dishes, particularly burgers.

1 serving contains
(Percentage of daily recommendation)
Calorie498 kcal(24 %)
Protein15 g(15 %)
Fat39 g(34 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage10.9 g(36 %)
Vitamin A0.2 mg(25 %)
Vitamin D7.8 μg(39 %)
Vitamin E4.9 mg(41 %)
Vitamin K31 μg(52 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.7 mg(50 %)
Folate85 μg(28 %)
Pantothenic acid0.9 mg(15 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C0 mg(0 %)
Potassium1,256 mg(31 %)
Calcium288 mg(29 %)
Magnesium114 mg(38 %)
Iron3.2 mg(21 %)
Iodine19 μg(10 %)
Zinc3.7 mg(46 %)
Saturated fatty acids9 g
Uric acid24 mg
Cholesterol127 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 piece Parmesan
4 tablespoons whole grain breadcrumbs
2 tablespoons black sesame
salt
peppers
2 Avocados
1 egg
How healthy are the main ingredients?
ParmesansaltAvocadoegg
Preparation

Kitchen utensils

1 Grater, 1 Whisk, 1 Cutting board, 2 Plates, 1 Knife, 1 Baking sheet

Preparation steps

1.

Grate the parmesan finely and mix with breadcrumbs and sesame seeds and season with salt and pepper. Beat the egg and whisk in a separate bowl.

2.

Cut avocados in half, remove the pit, remove the flesh from the skin and cut into slices. Dip the avocado first in the egg, then in the parmesan breadcrumb mixture, place on a prepared baking sheet. Bake avocado wedges in a preheated oven at 190 °C/ 375°F (convection 180 °C/ 350°F) for about 20 minutes.