Sweet Potato Fries and Three Bean Salad
These recipes feel a little like cheating. They are so easy that I almost think I should not include them here, but I don’t want people to overlook these.
Sweet Potato Fries
I bought a small electric fryer (This is not exactly the model I found at my local Aldi, but it is very similar and for a similar price.) It is just large enough to make one potato’s worth of fries. (Or as my friends from Great Britain would say, “chips”.)
Peel the sweet potato (and of course, these instructions are true for white potatoes.) Cut them into slice 1/4-1/2 inch thick, then cut them again at the same size to make the fries.
Rinse under cold water, then place in a bowl. Fill with water and ice. Let them chill for 30min to overnight.
Get the oil hot, 325F/162C. Use an oil that remain liquid at room temperatures (canola, corn, safflower or peanut work very nicely.) Drain the water off the potatoes, and using a clean cotton towel, get the fries as dry as possible. Carefully place in the oil. Let let cook for 6-8 minutes. They will start to get limp. Remove them from the oil and let drain. set them aside to rest.
Turn the heat up to 350F/175C. When hot, place the fries back in the oil for 1 minute. they will quickly get golden brown. Serve immediately.
Three Bean Salad
Makes approximately 8 portions (1 cup each)
2 cans cut green bean
1 can cut wax (yellow) beans
1 can kidney beans, drained and rinsed until clear
1 medium onion, slice thinly.
apple cider vinegar
sugar (or I used Splenda)
Salt and pepper to taste
Place everything in a non-reactive bowl (glass is best). I try to find low sodium versions of the vegetables. That way, if you need to add a bit more, you are in control of how much is added.
Mix the dressing (equal parts vinegar and sweetener.) I make it in small amount ata time until I get enough. How much is enough? Hard to say, but after placing all the vegetables in the bowl, you want to add enough dressing to come about 3/4 of the way to the top. It’s okay if not everything is submerged. The onions will get soft and collapse, and the beans will give off their own juice.
Mix together, season as needed, cover and refrigerate overnight. This is a salad that tastes better a few days after making it.
Nutritional data (using Splenda, and no-salt-added vegetables)
Calories: 149
Fat: 0g
Sat fat: 0g
Chol: 0mg
Sodium: 295.6mg
Carbs: 32.6g
Fiber: 6.7g
Protein: 6.7g
Most of the calories and carbs are from the kidney beans.
I served these sides with burgers, fresh off the grill. I dressed my bun with Vidalia onion and avocado slices (on the bottom bun) with a dollop of coarse German mustard on top of the meat.
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