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Tasty French Fries – on the Dukan Diet!

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Who doesn’t like french fries?  All hot and soft and salty mmmm.  Then again there is that saying about french fries…”a minute on the lips a lifetime on the hips”.  I guess that really could apply to most snacky junk foods.  The problem with the french fry for health reasons is that really, once they’re fried they go from a mostly starchy, calorie dense food to a mostly starchy, calorie dense food that’s full of fat.  For example, one small serving of a McDonald’s French Fry gives 203 calories from the fat and carbohydrates and only 10 calories from the protein. That works out to 88 calories an ounce and 5 grams of fat! The nutrients are scarce as well with vitamin C being about the only real player.  This doesn’t take into account the added salt from well, the salt shaker and then more salt with the ketchup which all will lead to water retention and bloating.  Really, I’d rather just lick ketchup out of the bottle.  My most favorite fry is the sweet-potato fry.  Commercially prepared – aka fried – the sweet potato fry is a better choice out of the two because ounce per ounce, the sweet potato fry cuts the fat in half, cuts the calories and carbs and adds in more vitamins like Vitamin A and Potassium.  One ounce of the sweet potato fry will give you 60 calories and 2.7 grams of fat.  Best option for getting in a french fry?  Baking or Oven Roasting (if you wanna get fancy with the name).  One ounce of baked sweet potato fry has around 40 calories and 1 gram of fat.  If you like your fries crunchy, this will take a little more time and effort not to burn them but since I like my fries soft and I LOVE the contrast between the sweet and salty flavors meaning I have no problem eating my veggies! The best most super-duper option for your very own french fry addiction?  Baked Butternut Squash fries!  THIRTEEN CALORIES AN OUNCE.  13.  An ounce.  Fat is around .5 grams/ounce but even that is negotiable depending on the kind and how much oil you use to bake it with.  You can even bake them without the oil and make them fat free – a completely “no guilt” junk food substitute and now I don’t have to lick my ketchup straight from the bottle.  Win- Win!

Messy bits: 

  • 1- 2 large sweet potatoes or 1/2 a butternut squash, peeled and cut into french fry sticks.  If you have a crinkle-cutter go for it!
  • 1/2 – 1 TBS vegetable oil *optional
  • Kosher Salt to sprinkle
  • Ground pepper to sprinkle

Preheat your oven to 425°.  Have a baking sheet lined with tinfoil ready, but first toss all the sticks in a bowl with the oil, salt and pepper.  Get a good coating on all the sticks and spread out evenly in a single layer on the baking sheet.  Bake about 40 minutes total, flipping them as best you can after 20 minutes. (I always end up squashing some and ripping the tin foil)  Depending on your portion size, keep an eye on the tips.  If they start burning then your fries are either done or your oven is too hot and you may need to cover them with tinfoil to finish. If you want a drier/crunchier fry, definitely leave off the oil.  Enjoy your tasty treat – 100% Dukan Diet worthy on Cruise Phase/Phase 2 (vegetable + protein days) or higher!  **the sweet potato version is probably better to have for Dukan Diet Phase 3 (Transition)

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