Fried food has been the staple of highly-processed fast food joints for decades, and for a good reason. Quick and simple to make, fried food is also delicious. Unfortunately, it is also not exactly the healthiest option out there—particularly when produced en masse. The good news is that making fried food at home need not be unhealthy. Whether you are sautéing some veggies or fish, or using a deep fryer to whip up some golden French fries or crispy chicken wings, here are a few tips to help your along the way.
Oil Matters
Olive oil has a lower smoke point than most other oils, making it more stable at higher temperatures. This means that it releases less nasties into your food during the frying process and maintain its quality when reused. Opt for oil labeled virgin, or extra virgin, as this means that it is of higher quality because less chemicals were used in its extraction. In addition, extra virgin olive oil contains both monounsaturated fats and polyunsaturated fatty acids, both of which have been linked to heart health.
On the downside, some olive oils on supermarket shelves labeled “extra virgin” have been reported not to meet US standards. Check out this roundup of extra virgin olive oils that are the real deal.
It is vital to keep the oil clean during the frying process. Old oil that has collected debris will burn, affecting the taste of your food in the process. In addition, the more oil is used, the more it loses its nutritional value. Oil that has been exposed to high temperatures a number of times also releases more free radicals into your food. As such, it is not a good idea to reuse your oil more than three times.
Right Batter
While coating your food in batter or breading can enhance its flavor, it can also increase the oil and fat content of your meal. As such, high quality batter is not just about great tasting food, it also plays a large part in how healthy your dish is going to turn out. Generally, gluten-free flours, such as cornmeal or rice flour, absorb less oil than all-purpose flour.
Extra Tip: Adding a little baking soda or a carbonated liquid to your batter will add gas bubbles into the mixture, thus reducing oil absorption.
Correct Oil Temperature
The ideal frying temperature stands at between 325 and 400 degrees Fahrenheit. If you don’t let the oil get hot enough before throwing in the ingredients, your food will cook more slowly, soaking up more oil in the process. This, in turn, will make your meal greasy, and full of fat and calories. If the oil is too hot, on the other hand, it is likely to burn your food and make it taste horrible. If in doubt, it is a good idea to pop a kitchen thermometer in your deep fryer to test the temperature of the oil.
Drain Excess Oil
After cooking, always let your food sit on a paper towel for a couple of minutes. This will ensure that any excess oil is absorbed into the towel rather than your meal.
