Food Friday! French Fries…

Today’s cooking tutorial will be for air-fryer French fries. These are 100% Potato-Hack approved, although you’ll want to make them all the time.

I absolutely love my new air fryer. I bought one of the cheapest models sold because I wasn’t sure I use it or even like it. This is the air fryer I currently own, the “Avalon Bay AB-Airfryer100R Airfryer in Red,” purchased on amazon for $99. Also comes in black or silver. There are fancier versions, with digital displays and controls, but they all basically do the same thing…cook food at oven temperatures on your countertop.

avalon-bay-air-fryer1

The controls are manual, just two knobs and a “ding” when the timer runs out. Plugs into a standard wall outlet. You pull out the drawer and load your food into the steel basket. The basket is removable which makes for easy cleaning:

 

avalon-bay-air-fryer2

This model comes with some accessories, a baking dish and a baking rack…both of which have found a home in some hidden shelf in the laundry room..I’ve never used either, but the instruction book was useful in figuring it all out.

avalon-bay-air-fryer3

The only regret I have in purchasing this model, I’m not sure what the pan lining is made of. It does not appear to be teflon, but it does not say anywhere. The website and booklet call it a “non-stick” surface. It seems lately the trend in non-stick pans is “PFOA-Free.” We got rid of all our teflon pans several years back in favor of ceramic. If you are worried about such things in an air-fryer, I’d be looking at something like this:

 

Let’s Cook!

Tonight I made a big batch of fries:

Ingredients:

  • Potatoes. About 2 pounds/4 medium sized potatoes

Directions:

  • Clean and boil your potatoes for about 15 minutes the night before. After cooling a bit, place potatoes in an open bowl in the fridge until ready to use.
  • Cut the cooled potatoes into a “fry-like” shape. Wedges, cubes, shoestrings…I chose a modified wedge version.
  • Cook at 400deg for 7 minutes, shake to redistribute, cook for another 5-7 minutes until desired brownness is achieved.
  • Serve with condiment of choice.

I used a modified wedge cut:

wedge-cut-potato-diet

 

After 7 minutes, you’ll want to shake them up a bit, maybe even use a fork to get them unstuck from the bottom. This will ensure even cooking.

potato-diet-air-fryer-fries

After another 7 minutes on high, the fries are ready to eat!

potato-diet-fries

I had mine with Organic Natural Ketchup and Annie’s Dijon Mustard.

french-fry-diet

This is a perfectly fine, Potato Hack-approved meal for the potato diet, nutrient breakdown is something like this:

  • Serving Size – One pound (pre-cooked weight)
  • Calories – 347
  • Fat – .4g
  • Protein – 9.2g
  • Carbs – 79g
  • Fiber – 10g
  • Resistant Starch (RS3) – 10g
  • Vit C – 150%
  • Iron – 20%
  • Vit B6 – 65%
  • Magnesium – 26%

Condiments:

  • Ketchup – 1TBS, 15 calories
  • Mustard – 1TBS, 15 calories

Notes:

For those of you doing The Potato Hack, there is absolutely nothing wrong with eating air-fryer fries for every meal.

It’s also fun to experiment with different types of potatoes. I used Yukon golds, which are great for this type of cooking.

I peeled these potatoes, only because they have been in storage in my garage since September and they are starting to sprout.

Pre-cooking the potatoes serves two purposes. It ensures the French fries are evenly cooked and doubles the resistant starch content of the potatoes. I’ve tried starting with raw potatoes, and the results are always less than satisfactory.

Enjoy!

Tim Steele

 

 

 

15 Comments on “Food Friday! French Fries…”

  1. Ellen Elizabeth January 13, 2017 at 7:21 am #

    These look amazing.. I’m getting an air fryer ASAP!

    Like

    • Tim Steele January 13, 2017 at 7:38 am #

      We got one for Jeremy for Christmas…he loves it! I really need to try some other things, we made zucchini and squash strips…pretty good. Oh, and chicken wings turn out really good!

      Like

  2. Jo tB January 13, 2017 at 8:43 am #

    I have a Halogen Oven (Big Boss photo above) and it does fantastic things. At only 35 Euros, a very good buy. I first encountered it about 5 years ago in Australia while visiting my brother. Shortly thereafter it became available in Holland but cost Euro 70. I make my sweet potato chips/fries in it and works great. I’ve even baked apple pies in the oven.

    I use it as an oven, I use it as a grill for my chicken legs,

    Like

    • Tim Steele January 13, 2017 at 10:15 am #

      I thought these were good value, also. A bit large, if you are short on counter space. But really handy and uses much less electricity than using the oven to make a small batch of food.

      Like

      • Jo tB January 13, 2017 at 12:59 pm #

        Well I definitly have a great shortage of counter space in my tiny kitchen!! the advantage of the Halogen oven, you don’t have to use it solely in the kitchen. you can use it anywhere there is a powerpoint.

        Like

  3. cremes January 13, 2017 at 9:18 am #

    Instead of boiling the night before, is it also reasonable to bake and peel them a day in advance? I prefer baking/steaming to boiling since those processes lose less of the nutrients to the water. Just curious… also just ordered an air fryer. šŸ™‚

    Like

    • Tim Steele January 13, 2017 at 10:14 am #

      Oh, sure, that would be perfectly fine! Steaming is much better, though I rarely do it. Need to get in the habit. Another good way to batch pre-cook is in a slow-cooker wrapped in tin foil. You’ll love the air fryer!

      Like

      • cremes January 17, 2017 at 2:46 pm #

        I got the air fryer a few days back and have made 2 batches of fries and two batches of hash browns. Good stuff.

        I sometimes forget how important food texture can be to meal enjoyment. When eating boiled or steamed potatoes day after day, the same old mushy texture grates on me. The air fryer has added some much-needed crisp back to the potato that I really enjoy.

        I’ve been eating the fries with a little bit of ketchup & mustard or bbq sauce. For the hash browns, I roast some onion and a few jalapeƱos (small squirt of oil on them to get a good roast) and mix it in with the hash browns while cooking.

        Very important… SALT the potatoes before cooking them in the air fryer. When you slice them up they’ll have plenty of moisture to allow salt to stick. If you try to salt after frying then the salt won’t stick to the now-dehydrated outer skin.

        Like

  4. Tim Jamison January 13, 2017 at 11:33 am #

    Thanks Tim. Great post.

    Like

  5. Curtisy Briggs January 13, 2017 at 3:28 pm #

    This is great, Tim! Thanks so much!

    Like

  6. Sal January 14, 2017 at 5:12 am #

    So the difference between baking in the oven and the air fryer is less energy use not quality of fry?

    Like

    • Tim Steele January 14, 2017 at 5:51 am #

      You can get the same results in a big oven with a cookie tray and parchment paper. In fact, for a big batch, the oven is better.

      But for convenience and energy savings, the air fryer is great. It literally is just a mini oven built around a deep-frying basket.

      Like

  7. Shameer Mulji January 15, 2017 at 10:01 pm #

    So that 10g resistance starch figure represents the amount after the potatoes have been boiled & cooled?

    Like

    • Tim Steele January 15, 2017 at 10:49 pm #

      I wondered if anyone would question that figure! It’s hypothetical and unmeasurable, but potatoes contain ~17-20% starch by weight, so our 500g of potatoes in this “serving” have approx 92g of raw starch. When cooked, cooled and reheated, about 5-10g is converted to RS3. Also, in large starchy meals, approximately 10% of all starch is shown to bypass digestion, serving as microbial accessible carbs. I probably should have given a range of 5-10g, as this figure is highly dependent on cultivar and cooking methods, cooling time, etc.
      Thanks for asking.

      Like

  8. thehomeschoolingdoctor January 16, 2017 at 4:36 am #

    I have to make big batches so I have to use the oven. But I never thought about steaming the potatoes the night before, draining/drying in fridge, and then preparing them the next day! Thanks! My family likes them, but the steps needed to make them just never made them worth it as a mom!——Terri

    Like

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