Comment préparer des frites saines sans friteuse ?

Comment préparer des frites saines sans friteuse ?

Tout le monde aime les frites, mais les inconvénients et l’odeur persistante de la friture nous découragent souvent de les préparer à la maison. Voici un guide simple pour préparer des frites sans utiliser de friteuse, ainsi que trois recettes faciles à essayer à la maison.


Vous aurez besoin d’une très grande plaque de cuisson antiadhésive. Choisissez une plaque résistante et de bonne qualité, car les plaques plus fines et moins chères se déforment sous la chaleur du four et donnent un brunissement inégal. Veillez à ce que la plaque ait un petit rebord, car vous devrez retourner les frites plusieurs fois et vous ne voulez pas qu’elles se détachent du bord.

Les pommes de terre

Les pommes de terre farineuses sont meilleures pour obtenir des frites croustillantes avec un intérieur moelleux. Les patates douces sont une excellente alternative à faible indice glycémique, mais vous n’obtiendrez jamais des frites aussi croustillantes que la peau avec celles-ci.

Épluchez-les puis coupez-les en formes – pour des frites minces, coupez les pommes de terre en tranches de 1cm puis coupez à nouveau en bâtonnets de 1cm. Pour des frites grasses, coupez des tranches de 2 cm puis coupez-les en bâtonnets de 2 cm. Vous pouvez également laisser la peau ou couper en quartiers si vous préférez.

Trucs et astuces

Vous devez enlever une partie de l’amidon car il empêche le croustillant de la chips. Jetez-les dans un grand bol d’eau froide légèrement salée et laissez-les tremper pendant 30 minutes à une heure. Après le trempage, placez les frites sur un torchon propre et séchez-les soigneusement. Toute humidité laissée sur les frites créera de la vapeur et les empêchera de croustiller plus tard. Mettez les frites dans un bol, arrosez-les d’un peu d’huile et mélangez-les bien pour les enrober. L’huile d’arachide est la meilleure car elle a un point de fumée élevé et ne brûle pas dans le four. Elle donne une couleur plus uniforme.


Répartissez les frites sur la plaque de cuisson en laissant de l’espace entre elles (si elles se chevauchent, elles ne cuiront pas correctement). Mettez-les dans un four à 200°C et faites-les cuire pendant 40-50 minutes jusqu’à ce qu’elles soient dorées à l’extérieur et tendres et moelleuses à l’intérieur. Retournez-les plusieurs fois pendant la cuisson à l’aide d’une grande spatule – cela aidera à obtenir une coloration uniforme.

Comment les servir ?

Ne vous contentez pas de sel et de vinaigre pour vos frites. Essayez le sel de céleri, le sel de truffe ou un sel parfumé aux herbes comme le thym ou le romarin.

Vous pouvez également les rehausser avec des épices : saupoudrez-les légèrement de graines de cumin grillées, de paprika fumé ou de quelques pincées de flocons de piment fort.

Recette originale de frites

Chips aux épices asiatiques (pour 6 personnes)

Préparation : 10 minutes

Cuisson : 40-45 minutes au four

Pommes de terre  : 6-8 grosses, coupées en forme de chips ou de longs quartiers minces

Huile d’arachide : 2 cuillères à soupe

Huile de sésame : 1 cuillère à soupe

Assaisonnement thaï aux 7 épices : 2 cuillères à soupe

Curcuma moulu : 1/4 cuillère à café

Garam masala : 2 cuillères à café

Poudre de piment : 1/2 cuillère à café

Sauce de trempage au piment doux pour servir

Chauffez le four à 200°C

Mélangez la moitié des pommes de terre avec 1 cuillère à soupe d’huile de tournesol et d’huile de sésame, l’assaisonnement aux 7 épices thaïlandaises et une pincée de sel.

Placez-les sur une ou deux plaques de cuisson et faites-les cuire pendant 40 à 45 minutes jusqu’à ce qu’elles soient croustillantes et bien cuites, en les retournant plusieurs fois. Servez dans un cône avec un bol de sauce au piment doux.

Mélangez les quartiers restants avec le reste de l’huile de tournesol, le curcuma, le garam masala, le piment en poudre et une bonne pincée de sel. Placez-les sur une ou deux plaques de cuisson et faites-les cuire au four pendant 40 à 45 minutes jusqu’à ce qu’ils soient croustillants, en les retournant plusieurs fois. Servir avec du raita ou du chutney de mangue pour tremper.

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