Zucchini Fries

Name: Zucchini Fries
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 6
Ingredients: 3 medium 7-inch zucchini (cut into 1/2 inch x 3 1/2-inch “sticks” (about 1 1/4 pounds)); 1/2 cup Panko breadcrumbs; 1/3 cup white whole wheat flour (or all-purpose flour); 1/4 cup finely grated Parmesan cheese; 1/2 tsp kosher salt; 1/4 tsp onion powder; 1/4 tsp ground black pepper; 2 large egg whites; Nonstick cooking spray (olive oil or canola oil flavored); 1/2 cup non-fat plain Greek yogurt; 2 tbsp chopped fresh basil (or 1/2 teaspoon dried basil); 1 clove minced garlic (about 1 teaspoon); 1/4 tsp Worcestershire sauce; 1/8 tsp kosher salt; 1/8 tsp ground black pepper

By Erin Clarke · WellplatedPublic

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These easy Baked Zucchini Fries with Parmesan and Panko are just as crisp as fried fries for a fraction of the calories! A healthy, kid-friendly side dish or appetizer.

Prep: 20 min
Cook: 20 min
Total: 40 min
Servings: 6

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Recipe source

This recipe was taken from Zucchini Fries · by Erin Clarke. If you enjoy it, please consider supporting the creator at the source.

Ingredients

For 6 people

Cooking for

3medium 7-inch zucchini (cut into 1/2 inch x 3 1/2-inch “sticks” (about 1 1/4 pounds))
0.5 cupPanko breadcrumbs
0.33 cupwhite whole wheat flour (or all-purpose flour)
0.25 cupfinely grated Parmesan cheese
0.5 tspkosher salt
0.25 tsponion powder
0.25 tspground black pepper
2large egg whites
—Nonstick cooking spray (olive oil or canola oil flavored)
0.5 cupnon-fat plain Greek yogurt
2 tbspchopped fresh basil (or 1/2 teaspoon dried basil)
1 cloveminced garlic (about 1 teaspoon)
0.25 tspWorcestershire sauce
0.13 tspkosher salt
0.13 tspground black pepper

Steps

1
Make the fries: Position racks in the center of your oven and preheat the oven to 220°C. Coat a large, rimmed baking sheet with nonstick spray.
2
Spread the sliced zucchini onto paper towels or a dry kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
3
In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
4
Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet. Line up the sticks so that they are near each other and all fit, but make sure they do not touch. Repeat with remaining zucchini.
5
Lightly but thoroughly coat the exposed sides of the zucchini with the cooking spray. Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more. Return to the oven, rotating the pan 180 degrees, then continue baking for 10 additional minutes, until the crumbles are crisp and golden and the insides are tender.
6
While the zucchini bakes, prepare the dipping sauce. In a small mixing bowl, whisk together all of the ingredients: the Greek yogurt, basil, garlic, Worcestershire, salt, and paper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.

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Per portion

Calories: ~25.9 kcal
Protein: ~1.9 g
Fat: ~1.6 g
Carbs: ~5.7 g
Fiber: ~0.5 g
Sodium: ~292.4 mg

4 ingredients still need USDA food links. onion powder, ground black pepper, large egg whites, chopped fresh basil (or 1/2 teaspoon dried basil), ground black pepper are linked but not in weighable units yet. Any figures below include only weighable linked amounts. Shown for one portion of a 6-portion recipe.

Nutrition needs links

Some ingredients don't have a linked USDA food yet. Link them below for nutrition. Links are saved for you; owners update the recipe (and allergens) for everyone.

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Partial · 11/15 ingredients linked