Recipes · Belgian · Side Dishes
Belgian Fries (Frites)
One serving has 469 kcal and 6 g protein, and at least a fifth of a woman's daily need of pyridoxine (66%), vitamin K (41%), copper (29%), manganese (22%), potassium (22%) and phosphorus (20%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (287 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free
- Contains: beef, egg, mustard
Ingredients
- 250 g Potatoes, russet, raw
- 15 g Beef tallow
- 1.5 g Salt
- 20 g Mayonnaise
Method
- Peel the potatoes and cut into batons about 1 cm thick.
- Rinse in cold water to remove excess starch, then dry thoroughly with a towel.
- Heat the beef tallow (or vegetable oil) to 150 °C (300 °F) and fry the potatoes in batches for 5-6 minutes until soft but pale; drain.
- Raise the oil temperature to 190 °C (375 °F) and fry the potatoes a second time for 2-3 minutes until deep golden and crisp.
- Drain well and toss immediately with the salt.
- Serve hot in a paper cone with a generous dollop of mayonnaise.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 469 kcal | 22% |
| Carbohydrates | 45.3 g | |
| Water | 201 mL | |
| Fiber | 3.3 g | 11% |
| Protein | 5.5 g | 12% |
| Tryptophan | 0 g | |
| Threonine | 0.01 g | |
| Isoleucine | 0.01 g | |
| Leucine | 0.02 g | |
| Lysine | 0.01 g | |
| Methionine | 0.01 g | |
| Cystine | 0 g | |
| Phenylalanine | 0.01 g | |
| Tyrosine | 0.01 g | |
| Valine | 0.01 g | |
| Histidine | 0.01 g | |
| Fat | 30.2 g | |
| Monounsaturated | 9.6 g | |
| Polyunsaturated | 9.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 8.4 g | |
| Saturated | 9.9 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 24.8 mg | |
| Calcium | 34.5 mg | 3% |
| Copper | 0.26 mg | 29% |
| Iron | 2.2 mg | 12% |
| Magnesium | 57.7 mg | 19% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 142 mg | 20% |
| Potassium | 1,047 mg | 22% |
| Selenium | 1.5 µg | 3% |
| Sodium | 721 mg | |
| Zinc | 0.76 mg | 10% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.09 mg | 8% |
| Niacin (vitamin B3) | 2.6 mg | 19% |
| Pantothenic acid (vitamin B5) | 0.79 mg | 16% |
| Pyridoxine (vitamin B6) | 0.86 mg | 66% |
| Folate (vitamin B9) | 36 µg | 9% |
| Cobalamin (vitamin B12) | 0.02 µg | 1% |
| Choline | 50.3 mg | 12% |
| Vitamin A | 3.2 µg | 0% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 5.6 IU | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 37.1 µg | 41% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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