Loaded fries that stay under 430 calories: oven-baked fries topped with seasoned 95% lean beef, a little cheese, sour cream and tomato. One plate is 33.5g of protein for 426 calories.

Using lean beef and building the “creamy” from fat-free sour cream is what keeps loaded fries from becoming a 900-calorie situation.

Ingredients

  • For the fries
  • Potatoes — 3 medium, ~150 g each [P 12 C 78 F 0]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper — to taste
  • For the beef
  • Ground beef — 227 g (1 cup, 95% lean) [P 50 C 0 F 11]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, paprika, garlic powder, onion powder, chilli powder — to taste
  • For the toppings
  • Low-fat cheese — ⅓ cup (mozzarella) [P 11 C 2 F 6]
  • Fat-free sour cream — ½ cup [P 4 C 8 F 0]
  • Tomato — 1 medium, diced
  • Green onions — ⅓ cup, chopped

Method

  1. Roast the fries. Heat oven to 450°F / 230°C. Cut potatoes into 1-inch fries, toss with oil, salt and pepper, and bake 30–35 minutes.
  2. Brown the beef. Cook the beef with the spices 6–8 minutes until crispy-brown.
  3. Load. Plate the fries and top with beef, cheese, sour cream, tomato and green onion.

What to eat it with

  • Saucier beef: stir ¼ cup tomato sauce into the pan.
  • Cheddar in place of mozzarella.
  • Extra hot sauce.

Variations

  • Any ground meat: turkey or chicken swap straight in (true for every recipe in this chapter).
  • Sweet potato fries for the base.
  • Spicier: more chilli or jalapeño.

Honest notes

  • Fibre: about 5g a serving, from the potatoes.
  • Beef note: 95% lean keeps the fat down; a fattier beef pushes it well up.
  • Macros: the per-serving 426 cal / 33.5g protein listed is on the conservative side for 227g of lean beef plus cheese — honest protein runs a touch higher.