Quality Living Styles - Clever Foods

Foods Prepared in Quick & Clever ways

to enhance Health

a dish of delicious fries

Delicious Healthy Microwaved Fries

Microwave Fries

If you enjoy eating fresh fries, (or chips as we call them in South Africa), but are concerned about the amount of oil that is used, try the recipe below. It tastes good although it is not as crisp as the regular fries. Serve it the regular way that you would eat fries. Add it as a side to burger, serve it with ketchup & mustard and enjoy.

Potatoes have often been described as fattening, but a medium sized potato has only 110 calories. It is naturally fat free, is high in vitamin C and has more potassium than a banana. We add the fat by frying in deep oil. Adust amounts to suit you. Also note that microwaves differ in the wattage. Therefore it is not possible to give you an exact cooking time. It is best to go for about 8 minutes, then test if they need more cooking. You will soon find a time that works for you.


  • 3 medium potatoes
  • 3 tblsp. Canola oil
  • 3 tblsps. water
  • a sprinkle of chili powder,amount depends on your taste
  • salt to taste, about 1 tsp.


  • Peel potatoes and slice lengthwise for fries
  • Rinse and put it into a microwave container large enough to spread them flat, not necessarily in a single layer
  • Add the rest of the ingredients & mix well
  • You may also add all the ingredients into a zip lock bag. Shake thorougly, then spread on microwave proof tray
  • Microwave on high for 8 min. with a cover or clingwrap
  • Stir contents, remove lid & microwave again for another 5 min.
  • Please note: It is not possible to give you an exact cooking time as that depends of the wattage of your microwave
  • Test to check if potatoes are soft. If hard, microwave for another min. or until soft
  • Taste & adjust salt & chili powder
  • Serve as regular fries
a dish sliced potatoes that are spiced

The potatoes with oil, water and spices mixed together

potatoes sliced and topped with spices

Sliced potatoes topped with spices

I enjoy fries with a sprinkle of lemon juice. Many years ago, in Mauritius, I enjoyed fries that were accompanied with vinegar, spiced with green chilies. I sometime have it that way as well.

If you have any questions or would like to add a recipe of your own, email me, Nirmala, at

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