The children's cooking show To the pots, ready, delicious! runs every Sunday at 9:55 am on the Disney Channel. Naughty recipe of the second season: Oven pommes with homemade tomato ketchup.
Photo: Disney
- Homemade fries with ketchup are healthy
- Ingredients for the oven fries
- Ingredients for the ketchup
- Preparation of oven fries
- Preparation of ketchup
Fries with ketchup are unhealthy - and yet she loves (almost) every kid! Instead of always denying them the popular fast food, you can easily do it yourself. That's the only way to know what's inside.
It also means ketchup without preservatives and excessive sugar, the fries - can also be made of sweet potatoes - baked rather than greasy deep fried.
Homemade fries with ketchup are healthy
In addition, baking is the healthiest way to prepare potatoes: The vitamin C is retained, it is low in fat needed. At the same time, potatoes are true satiety and vitamin B suppliers. They lower blood pressure and also contain anti-inflammatory antioxidants.
Photo: Disney
Ingredients for the oven fries
(for 2 people)
- 10 floury cooking potatoes
- 2 tablespoons olive oil
- 2 tablespoons of iodine salt with fluoride
- 1 teaspoon of chilli flakes
- 1 teaspoon dried basil
- 1/2 teaspoon of oregano
- 1 pinch of pepper
Ingredients for the ketchup
(for 2 people)
- 650 g of tomatoes
- 150 g red onions
- 3 cloves of garlic
- 5 pimento grains
- 1 cinnamon stick
- 2 star anise
- 2 dried chili peppers
- 50 ml apple cider vinegar
- 50 ml of naturally cloudy apple juice
- 50 g cane sugar
- 2 tsp cornstarch
Preparation of oven fries
- Peel the potatoes and cut them into pens. Wash the potato pencils several times under running water until no more starch comes out. You realize that the wash water is very clear then.
- Then you should dry the fries well. The best way to do that is to take a fresh kitchen towel. Then you can mix them in a bowl with the spices.
- Put baking paper on a baking rack and spread the chips on it. You should make sure that the fries touch as little as possible, so they can brown well from all sides.
- Then in the preheated oven for about 30 minutes at 200 degrees recirculation.
- The last 5 minutes you should leave the oven door slightly open (eg with the help of a wooden spoon), so that the remaining moisture can escape.
Preparation of ketchup
- Wash the tomatoes and cut out the stems in a wedge shape. Peel onions and garlic. Puree everything in the food processor or in a blender.
- Put the puree in a deep pan or a saucepan. Add allspice, cinnamon, star anise, chilli, sugar, vinegar and apple juice, bring to a boil and simmer on low heat with frequent stirring for about 35 minutes.
- Pass the puree through a not too fine sieve into a second pot. Remove from the coarse mass in the sieve, star anise and cinnamon stick and then puree in a blender.
- Add the mass pureed in the blender to the fine puree in the pot. Bring to a boil again and cook with stirring for another 10 minutes.
- Glaze the cornstarch in a little cold water. Add the starch to the boiling ketchup, bind it lightly and bring to a boil.
- Boil ketchup boiling hot in sterilized Einweck- or Schraubgläser and close immediately.
- To sterilize, place the glasses in boiling water for 10 minutes.
Nutrition information (per portion only fries):
- 464 calories
- 9.81 g of protein
- 10.5 g fat
- 76.2 g carbohydrates
- 6.77 g fiber
Nutrition information (per portion of french fries with ketchup):
- 504 calories
- 10.6 g of protein
- 10.7 g fat
- 84 grams of carbohydrates
- 7.81 g fiber
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