Hearty Diet Recipe

Smarter Fried Potatoes

(Basic Recipe)
4.25
Average: 4.3 (4 votes)
(4 votes)
Smarter Fried Potatoes

Smarter Fried Potatoes - Temptingly crispy and amazingly low in calories

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Health Score:
8,2 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
217
calories
Calories

Healthy, because

Even smarter

Nutritional values

A little patience, a sufficiently large coated pan - these are the main ingredients for fried potatoes that do not unnecessarily burden the calorie account. Because they get by with only 1 teaspoon of oil and butter per portion. Thanks to the pectin in the potatoes we stay satiated for a long time and at the same time do something good for our stomach and intestines. The onion supplies sulphides (secondary plant substances), which not only make up the smell and taste but also effectively combat pathogens.

Even more aroma and freshness is added by chopped chives, which you can sprinkle over the fried potatoes at the end. The crispy fried potatoes from pre-cooked potatoes taste delicious with a fried egg. Together, these foods have a particularly high biological value, meaning that our body can absorb the proteins better. A fried piece of fish goes well with the fried potatoes or serve the recipe as a farmer's breakfast with eggs au gratin as an ideal way to make use of leftovers.

1 serving contains
(Percentage of daily recommendation)
Calorie217 kcal(10 %)
Protein4 g(4 %)
Fat7 g(6 %)
Carbohydrates31 g(21 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A52 mg(6,500 %)
Vitamin D0 μg(0 %)
Vitamin E0.9 mg(8 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.5 mg(36 %)
Folate60 μg(20 %)
Pantothenic acid0.8 mg(13 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C29 mg(31 %)
Potassium775 mg(19 %)
Calcium28 mg(3 %)
Magnesium41 mg(14 %)
Iron0.9 mg(6 %)
Iodine9 μg(5 %)
Zinc0.7 mg(9 %)
Saturated fatty acids2.8 g
Uric acid40 mg
Cholesterol12 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
4 potatoes (250 grams, jacket potatoes, cooked and peeled the previous day)
1 onion
1 teaspoon Canola oil
salt
peppers
1 teaspoon butter
How healthy are the main ingredients?
potatoonionsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 large Non-stick pan, 1 Brush, 1 Teaspoon, 1 Slotted spatula

Preparation steps

1.
Smarter Fried Potatoes preparation step 1

Cut boiled potatoes into slices 1 cm (approximately 1/2-inch) thick.

2.
Smarter Fried Potatoes preparation step 2

Peel onion and cut into thin rings.

3.
Smarter Fried Potatoes preparation step 3

Heat a large non-stick pan, add the oil and spread with a brush.

4.
Smarter Fried Potatoes preparation step 4

Lay potato slices side-by-side in the pan and fry over medium heat for about 5 minutes.

5.
Smarter Fried Potatoes preparation step 5

Turn slices with a spatula and fry the other side for 5-6 minutes.

6.
Smarter Fried Potatoes preparation step 6

Distribute onion rings over the potatoes and season with salt and pepper.

7.
Smarter Fried Potatoes preparation step 7

Add the butter in small pieces to the potatoes. When butter has melted, shake the pan a few times to evenly distribute the butter in the pan.

8.
Smarter Fried Potatoes preparation step 8

Fry on low heat until potatoes and onions are browned, about 5 minutes. Turn the potatoes several times while cooking to avoid burning​.