Smarter Fried Potatoes
Smarter Fried Potatoes - Temptingly crispy and amazingly low in 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.
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 52 mg | (6,500 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 14.5 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 775 mg | (19 %) | ||
| Calcium | 28 mg | (3 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 5 g |
Ingredients
Kitchen utensils
Preparation steps
Cut boiled potatoes into slices 1 cm (approximately 1/2-inch) thick.
Peel onion and cut into thin rings.
Heat a large non-stick pan, add the oil and spread with a brush.
Lay potato slices side-by-side in the pan and fry over medium heat for about 5 minutes.
Turn slices with a spatula and fry the other side for 5-6 minutes.
Distribute onion rings over the potatoes and season with salt and pepper.
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.
Fry on low heat until potatoes and onions are browned, about 5 minutes. Turn the potatoes several times while cooking to avoid burning.
