French Fries
フライドポテト
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
These are the French fries we make for snack time at preschool: potato wedges fried with the skin on and finished with just a little salt. Leaving the skin on gives the wedges a bit more texture and flavor, and cutting them into thick wedges makes them easy for small hands to hold. Soaking the cut potatoes in water first draws out some of the surface starch, so the fries crisp up nicely without sticking together in the oil. Salt them while they are still hot so it clings to every piece.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 126 gpotato
Seasonings
- 6 gvegetable oil
- 0.1 gsalt
Directions
- 1
Scrub the potato skins well and cut away any blemished spots. Leaving the skin on, cut each potato into 8 or 12 wedges. Soak in water for at least 10 minutes.
- 2
Drain in a colander and pat off the water thoroughly.
- 3
Deep-fry in oil at 180°C (350°F).
- 4
While the fries are still hot, sprinkle the salt over them and toss to coat.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 127.5 kcal | 255 kcal | 127.5 kcal |
| Protein | 2.3 g | 4.5 g | 2.3 g |
| Fat | 6.1 g | 12.3 g | 6.1 g |
| Carbohydrates | 21.8 g | 43.5 g | 21.8 g |
| Fiber | 11.3 g | 22.5 g | 11.3 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 4.5 mg | 9 mg | 4.5 mg |
| Iron | 0.5 mg | 0.9 mg | 0.5 mg |
| Potassium | 516 mg | 1032 mg | 516 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 127.5 kcal | 2.3 g | 6.1 g | 21.8 g | 11.3 g | 0.2 g | 4.5 mg | 0.5 mg | 516 mg |
| 1 adult serving | 255 kcal | 4.5 g | 12.3 g | 43.5 g | 22.5 g | 0.3 g | 9 mg | 0.9 mg | 1032 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
