A lower-carb fried potato alternative at approximately 75 calories. Golden swede coins sauteed with onion and shiitake mushrooms.
These Swede Fries boil swede until tender, then slice and pan-fry it with sauteed onion and shiitake mushrooms until golden and crisp at the edges. It is a genuinely satisfying lower-carb side at around 75 calories and 1 WW Classic Point per serving.
Recipe Info
Serves: 6 | Prep Time: 10 minutes | Cook Time: 30 minutes | Calories per serving: ~75
Nutrition per Serving (Estimated)
Protein: 1.5g | Fat: 3g | Carbohydrates: 8g | Fiber: 2.5g
WW Classic Points: Approximately 1 point per serving (in line with the original recipe, with the butter reduced to a light spray). Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 1/2 large swede, peeled and quartered
- Olive oil spray
- 2 medium onions, peeled and thinly sliced
- 5 shiitake mushrooms, thinly sliced
- Salt and freshly ground black pepper, to taste
Instructions
- Boil the swede. Boil the swede in water until fork-soft. Drain and return to the pan. Heat gently for 2 minutes to dry it out, taking care not to let it stick.
- Slice. Slice the swede into coin-sized pieces, about 1cm (1/3in) thick.
- Saute the vegetables. Lightly spray a non-stick frying pan with olive oil spray. Add the onions and saute until transparent, then add the mushrooms and continue sauteing until soft.
- Fry the swede. Add the swede to the pan and saute until brown and crisp at the edges. Season with salt and pepper and serve.
Serving Suggestions
- Serve alongside roast meats or grilled fish
- Pair with a poached or fried egg for a heartier plate
- Add a sprinkle of fresh thyme for extra flavor
- Serve as part of a low-carb Sunday roast spread
- Great alongside grilled sausages
Tips and Variations
- Drying the swede briefly in the pan after boiling helps it crisp up better once fried
- Cremini or button mushrooms can substitute for shiitake if needed
- Cutting the swede into even pieces helps it cook and brown consistently
- A pinch of smoked paprika adds a nice depth of flavor
- This dish is best served immediately while still hot and crisp
Why This Recipe Works
Boiling the swede first, then drying and pan-frying it, gives it a texture close to a roasted potato with genuinely crisp edges. Building flavor with sauteed onion and shiitake mushrooms means very little oil is needed to make this a satisfying side.
Storage and Reheating
Store cooled leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a hot pan for the best texture, as the microwave will leave them soft.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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