Healthy Zucchini Fries
These Healthy Zucchini Fries are just as yummy and crisp as the restaurant version, minus all the calories because they're baked, not fried.
Servings: 4
Ingredients
- 2 medium zucchini
- 1/2 cup all purpose flour
- 1 cup buttermilk , or 2 well beaten eggs
- 1/2 cup panko bread crumbs, I used whole wheat
- 1/4 cup shredded Parmesan cheese
- 1 tsp salt
- 2 tsp minced fresh rosemary, or 1 tsp dried Italian herbs
- marinara sauce , for dipping
garnish
lemonnaise
- 3 Tbsp mayonnaise
- 3 Tbsp Greek yogurt
- 2 Tbsp lemon juice, (1/2 lemon)
- 1 pinch salt
Instructions
- Set oven to 425°F.
- Set a cooling rack over a baking tray and spray with cooking spray to prevent sticking.
- Slice the zucchini into sticks.
- Set out three small bowls. Put the flour in one. Put the buttermilk or beaten eggs into another, and put the breadcrumbs, cheese, salt and herbs into the third.
- Coat the zucchini in flour first, then immerse into the liquid mixture, making sure to completely wet it. Then coat it with the breadcrumbs, pressing them on to completely coat each stick. Place the sticks on the rack.
- Bake for 18-20 minutes until crisp and golden.
- Eat right away garnished with parsley, and serve with tomato or creamy lemon dip.
- To make the lemonnaise whisk the ingredients together until smooth.
Notes
- These are best eaten hot from the oven. If you have leftovers and are desperate, you can wrap loosely in foil and heat in a 300F oven, or if you are super desperate, microwave in a single layer, very briefly, start with 20 seconds, but they won't be very crisp.
- I used whole wheat panko because that's what I had in the cupboard, and I liked the little deeper color it gives these fries. Regular will work just fine.
Nutrition
Serving: 1 · Calories: 247 kcal · Carbohydrates: 25 g · Protein: 9 g · Fat: 13 g · Saturated Fat: 4 g · Polyunsaturated Fat: 5 g · Monounsaturated Fat: 3 g · Trans Fat: 0.02 g · Cholesterol: 17 mg · Sodium: 897 mg · Potassium: 406 mg · Fiber: 2 g · Sugar: 7 g · Vitamin A: 358 IU · Vitamin C: 20 mg · Calcium: 170 mg · Iron: 2 mg
Nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although The View from Great Island attempts to provide accurate nutritional information, these figures are only estimates.
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