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Stumbled upon this link so I'll give this method a go tonight.http://www.guardian.co.uk/lifeandstyle/wordofmouth/2010/may/20/how-to-fry-perfect-chips
Then you would omit the freezing stage Phil. You probably could've guessed that one.
I would try 4 mins at 190 C but as ever in cooking, the chef should use his own judgement. When microwaving potatoes always keep them covered with cling film by the way, to help preserve moisture and guard against unwanted explosions should the pricking stage not have been completed thoroughly enough.