It is difficult to find a person who has never eaten fried potatoes in his life. With onions, herbs, and delicious sauce. Just the mention of it makes your mouth water. But no matter how tasty this dish is, it is quite high in calories. And for those who are on a diet, it is better to temporarily forget about it.

Nutrition experts strongly warn people against overindulging in fried potatoes. After all, it is very difficult to limit yourself to one hundred grams; usually a good portion is eaten at a time. But such potatoes cannot be classified as healthy food.

Composition and benefits of fried potatoes

It doesn’t matter whether fried potatoes are fried or not, they still do not belong to dietary food. And all nutritionists exclude it from the menu of people who want to lose weight.

The thing is that potatoes contain a lot of starch - up to 25%. It is because of this that this vegetable is considered so harmful and dangerous for the figure. There are varieties with a lower content, but most often they are not suitable for frying, as they fall apart during cooking and do not have a very pleasant taste.

But there are also useful components that make up potatoes, for example potassium, iron, magnesium, phosphorus. Vitamins B, E, K, PP, D.

Moreover, the most useful substances are contained in boiled potatoes with skin. This dish is not very high in calories and is even healthy. It contains only 80 kcal per hundred grams. But fried potatoes break the record for calorie content. After all, in addition to starch, there is also vegetable oil and salt.

The harm of fried potatoes

Of course, this is a very tasty dish that can be difficult to refuse. But if you think about how harmful it is, then it’s better to pull yourself together and give it up.

• Harm from salt. Boiled potatoes can be eaten without salt, but this won’t work with the fried version. When salt enters the body, it retains water, which leads to swelling, excess weight, and disruption of blood vessels. And excess weight, in turn, creates a number of other health problems.
• Harm from vegetable oil. Fried potatoes will not work without oil; they will be dry and not as tasty. And vegetable oil is animal fat, which is harmful to our body and is poorly processed. Once inside, it breaks off into the subcutaneous layers, and when heated above 150 degrees, it forms aromatic hydrocarbons, that is, carcinogens. They can lead to the formation of various tumors.
• Overweight. Starch is practically the same as glucose. Therefore, potatoes are a carbohydrate that not only gives the body energy, but also causes obesity. Due to the high glycemic index, insulin is released. Sugar levels drop. The production of fat cells begins. If you constantly exercise, then this glucose will be converted into energy, which you will expend; if you do not have an active lifestyle, then everything will be stored as fat.

The nutritional value of this dish is undoubtedly great. But it can be completely controlled, because the calorie content depends on how the potatoes are fried. For example, you can use less vegetable oil than you usually pour. Some people even fry potatoes in lard. The calorie content becomes slightly less, but the fat percentage does not fall. This method of cooking has a negative impact not only on your figure, but also on your health.

Calorie table

Potatoes suitable for frying

Of course, large potato tubers are more pleasant to peel and faster. But it has already been proven that small size contains more nutrients.

When choosing, pay attention to the thickness of the skin. If it is thick, then the potato is ripe. A thin skin indicates the youth of the tuber.

Do not take green potatoes or if they have sprouts on them. This appearance indicates that the potato is saturated with alkaloids. And they can cause poisoning.

Take a good look at the appearance. If there are small holes, it means the vegetable has been tasted by a beetle. A brown spot signals a fungal disease, and grooves are traces of beetle larvae.

When purchasing, you can determine whether the tubers contain nitrates. Just press it with your fingernail. If moisture appears, it is better not to buy it.

Good quality potatoes should be firm, smooth-skinned and without defects. And the brighter the color, the more antioxidants it contains.

Tubers that are slightly oblong in shape and brown or yellow in color are best suited for frying. It should not crumble during cooking. To do this, select a variety with a dry matter content of at least 20-24%. It will keep the potatoes from falling apart and the slices will turn out nice, even and crispy.

Suitable varieties: Felox, Leader, Kolobok, Impala.

If giving up this delicious dish is still difficult for you, then you should try to at least slightly reduce its calorie content.

It's very easy to do this:

You can also try frying the potatoes in the oven at high temperature without oil. It will turn out slightly crispy, but much less calorie. And if you add mushrooms, then perhaps the frying will take place without oil. The most important thing is to stir often and fry with a lid on. The fire should be medium.

Frying secrets:

• For uniform frying of the slices, the layer in the pan should not be more than five centimeters;
• If you haven’t finished cooking the potatoes in a frying pan, you can finish baking them in the oven;
• Before placing the potatoes in the pan, rinse them under cold water and dry them. Then it will not stick together and will turn out with a golden brown crust;
• Add salt only when the dish is almost ready, otherwise the oil will be absorbed too much;
• First, be sure to heat the pan well;
• You can add a little garlic for taste, and flour to make it golden brown.
• It is best to mix the potatoes not with a spoon or spatula, but by shaking the pan, then they will not break and lose their appearance.

About the benefits and harm, as well as calorie content of potatoes in the following video:

Fried potatoes are certainly one of the simplest and most delicious dishes, but their calorie content is daunting. If you are overweight, then it would be best to give it up altogether. You can replace it with boiled jacket potatoes. Or reduce the energy value as much as possible. And of course limit the serving size.

And even those who do not have extra pounds should not rely on potatoes with a lot of oil. This can lead to health problems.

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It's hard to imagine a simpler and more accessible dish than this. And, let's add, a more favorite one. When a housewife is thinking about what to quickly cook for dinner, it’s often stewed potatoes that pop up in her head.

Adapted for Lent: stewed potatoes with mushrooms

The most popular, of course, is stewed potatoes with meat. But with mushrooms it also always turns out to be an A+. An additional advantage of the food is that it is great for fasting meals.

How to cook lean stewed potatoes with mushrooms? Let's take a look at the cooking process one by one. We start with potatoes.

We clean it, cut it into cubes (about two by two centimeters), move it into a suitable container, fill it with water so that it barely covers it, add salt, and put it on the fire. It will have to cook for ten minutes.

During cooking, add bay leaves and peppercorns.

Now mushrooms. Wash them too, dry them, cut them into pieces like potatoes.

Chop the peeled and washed carrots finely. You can grate it, but the first option is preferable.

We do the same with the onions, that is, peel and finely chop.

Now combine the mushrooms and vegetables and fry them in a frying pan in which the vegetable oil has been preheated. First - the onion, after three minutes it will become soft, add the carrots, after another five minutes - the mushrooms. Fry everything together until there is no liquid left. The roast must be salted and peppered.

While we were working on vegetables, the potatoes were sufficiently cooked, so we immediately added mushrooms, vegetables and chopped garlic to them.

If almost all the water has boiled away, you can add a little boiling water and test for salt; if necessary, add pepper or your other favorite seasonings and let simmer with the pan closed over low heat for another five minutes so that all the ingredients “make friends” with each other.

OK it's all over Now. The description of the traditional recipe for this Lenten dish is complete. Enjoy your meal!

Stew potatoes with champignons in a slow cooker

If you are the happy owner of a new multicooker, the process of stewing potatoes with mushrooms will be even less tiring for you: she, the kitchen assistant, will do everything. The peculiarity of preparing dishes in a slow cooker is that the ingredients are not stewed, but rather simmered, as in a Russian oven, and all the nutrients, since they are carefully sealed, remain awaiting the eaters without evaporating during the cooking process.

Ingredients:

• One and a half kilograms of potatoes (the weight of one tuber is approximately 150 grams, which means 9 potatoes);
• 350 grams of champignon mushrooms;
• Two onions;
• 50 grams of vegetable oil;
• Spices for potatoes in a bag,
• Fresh dill - several sprigs.

Cooking time – 50 minutes.

Calorie content will be 175 Kcal per 200 gram serving.

Wash and peel the vegetables and mushrooms and chop the onions as usual.

Turn the multicooker on to “Fry”, pour oil into the bowl; When it’s hot, add the onion and fry until it becomes translucent.

Cut the mushrooms into fairly large slices, add them to the onions, sprinkle with seasoning, and let them simmer for a few minutes.

Quickly chop the potatoes and add the potato cubes to the onion-mushroom mixture.

Mix everything, taste it, add spices if necessary and pour a glass or two of water (depending on whether you like more or less liquid in stewed foods).

Now the multicooker needs to be set to “Stew”. In principle, you can choose the time yourself - twenty minutes is enough, but the 40 minutes specified in the program can be stewed.

Sprinkle the stewed potatoes divided into portions with dill.

Potato slices with mushrooms and cheese baked in the oven

This recipe is higher in calories, but also much tastier. If you are fasting, but your loved ones are not, please them with this dish.

Ingredients:

• Standard size potatoes - one kilogram;
• Onion - two large heads;
• Any mushrooms - half a kilogram;
• Low-fat sour cream - 200 grams;
• Cheese - 200 grams;
• Butter – 75 grams;
• A set of fragrant herbs, salt, allspice;
• Sunflower oil – 75 grams (for frying mushrooms).

Cooking time: 1 hour 40 minutes.

The dish contains only 120 Kcal. per 100 grams.

Generously coat the baking dish with butter. Cut the washed, peeled potatoes into slices 3 millimeters thick and place in a mold.

Distribute the onion cut into half rings evenly over the potatoes.

Fry the mushrooms cut into slices using butter and distribute them over the onions.

Lightly whisk the sour cream with spices, add salt, pour over the mushrooms, and level the filling with a spoon.

All that remains is to cover our “work” with grated cheese and roast it in the oven for 30-40 minutes (preheat it to 200 degrees).

We guarantee: it will turn out very beautiful, fragrant and tasty.

1. Potatoes with mushrooms in a slow cooker without the stage of frying the food in vegetable oil are suitable even for strict fasting. Simply layer potatoes, mushrooms and onions in a slow cooker and simmer;
2. For stewing, always choose crumbly potatoes: they will give the dish a puree quality;
3. Champignons can be replaced with other fresh mushrooms, you can also use fresh frozen, dried, pickled;
4. All presented dishes are self-sufficient, but can, if desired, be used as a side dish for meat;
5. To reduce the calorie content of the last dish, you can replace sour cream with low-fat kefir, and butter with vegetable oil.

Have a pleasant experience cooking these dishes and, of course, great pleasure from eating them!

The calorie content of stewed potatoes per 100 grams depends on the recipe and averages from 140 to 200 kcal. Almost all the vitamins and minerals of the fresh vegetable are preserved in stewed potatoes. So, such a dish contains a lot of vitamins A, B1, B2, B3, B5, B6, B9, E, C, minerals phosphorus, potassium, sulfur, chlorine, calcium, magnesium, manganese, zinc, copper, iron, etc.

Calorie content of stewed potatoes with mushrooms per 100 grams is 171 kcal. In a 100 gram serving of the dish:

• 3 g protein;
• 14.3 g fat;
• 8.41 g carbohydrates.

To prepare these potatoes you need:

• Pour 50 g of dried mushrooms with water for 1.5 - 2 hours, finely chop;
• finely chop 1 onion;
• peel and cut 3 potatoes;
• mix potatoes, mushrooms, onions in a saucepan;
• add 75 g of water and 2 tablespoons of butter to the resulting mixture;
• simmer the potatoes with the lid closed until they are soft;
• separately mix 2 tablespoons of sour cream, 1 teaspoon of wheat flour, salt and ground black pepper (add to taste), 1 tablespoon of water;
• season the stewed potatoes with the resulting sauce, simmer the dish for another 10 minutes;
• For taste, you can sprinkle the stewed potatoes with herbs.

Calorie content of stewed potatoes with vegetables per 100 grams

Calorie content of stewed potatoes with vegetables per 100 grams is 43 kcal. Per 100 gram serving:

• 2.1 g protein;
• 0.2 g fat;
• 8.8 g carbohydrates.

The ingredients for preparing stewed potatoes with vegetables are potatoes, onions, carrots, tomatoes, red bell peppers, and herbs. This dish contains a lot of beta carotene, vitamins A, C, K, the minerals potassium, phosphorus, copper, manganese, chromium, molybdenum, cobalt.

Stewed potatoes with vegetables without adding oil is an excellent dietary option. These potatoes contain a minimal amount of fat, some carbohydrates, and they perfectly reduce appetite.

The benefits of stewed potatoes

Useful properties of stewed potatoes:

• Due to the saturation of fast carbohydrates, such potatoes help to quickly restore the energy balance in the body;
• such potatoes are rich in B vitamins, which are necessary to maintain the health of the nervous system, heart and blood vessels;
• the dish is enriched with polysaccharides that have an enveloping effect, which is especially useful in the development of gastrointestinal diseases;
• Potato juice released during stewing reduces heartburn, helps cope with nausea, and inhibits inflammatory processes in the intestines;
• stewed potatoes contain potassium, which maintains the normal state of the heart muscle and has pronounced diuretic properties;
• Vitamin C of stewed potatoes has an antioxidant effect, promotes the removal of waste and toxins from the body, strengthens the immune system;
• potato starch helps reduce cholesterol levels in the blood;
• Stewed potatoes with tomatoes and red peppers contain vitamins and minerals that are healthy for the eyes.

The harm of stewed potatoes

For some people, stewed potatoes provoke heaviness in the stomach, flatulence and bloating. To prepare such dishes, you should not use potatoes with greenish tubers, the smell of dampness, traces of mold, or spoilage. Such potatoes, even after heat treatment, can cause serious food intoxication.

Stewed potatoes with butter and vegetable oil are characterized by a high fat content. This must be taken into account when preparing potatoes during weight loss.

Stewed potatoes with mushrooms rich in vitamins and minerals such as: vitamin B5 - 17.5%, vitamin B6 - 12.1%, vitamin C - 15.1%, vitamin PP - 16.9%, potassium - 20.9%, cobalt - 56 .1%, chromium - 17.3%

Health benefits of Stewed Potatoes with Mushrooms

• Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestines, supports the function of the adrenal cortex. A lack of pantothenic acid can lead to damage to the skin and mucous membranes.
• Vitamin B6 participates in maintaining the immune response, processes of inhibition and excitation in the central nervous system, in the transformation of amino acids, the metabolism of tryptophan, lipids and nucleic acids, promotes the normal formation of red blood cells, maintaining normal levels of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by decreased appetite, impaired skin condition, and the development of homocysteinemia and anemia.
• Vitamin C participates in redox reactions, the functioning of the immune system, and promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of blood capillaries.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

You can see a complete guide to the most useful products in the appendix.