Crispy Oven Zucchini Fries - KNEP - Kentucky Nutrition Education Program

Recipes

Crispy Oven Zucchini Fries

Servings:8Serving Size:1 cup

Ingredients:

  • ½ cup all-purpose flour
  • Pinch of salt
  • ½ teaspoon black pepper
  • 1 egg + 1 egg white
  • ½ cup plain or panko breadcrumbs
  • ¼ cup grated parmesan cheese
  • ½ teaspoon paprika
  • Dash of salt
  • 4 medium zucchini
  • Nonstick spray

Directions:

  1. Preheat oven to 450° F.
  2. In a pie pan, whisk together flour, salt and pepper. In a second pie pan, beat egg and egg white together. In a third pie pan, whisk together breadcrumbs, parmesan cheese, paprika and a dash of salt.
  3. Slice zucchini lengthwise into ½-inch thick pieces. Cut into 4-inch lengths and then into “fries” or strips.
  4. Dip zucchini strips into the flour, then the egg and then through the breadcrumb mixture. Place on a baking sheet treated with nonstick spray.
  5. Bake for 10 minutes. Turn slices and continue baking for another 10 minutes until golden-brown and crisp. Serve immediately.

Notes

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Source: Eat Smart to Play Hard: Cook Together, Eat Together by the University of Kentucky Cooperative Extension Service

80 calories; 2g total fat; 1g saturated fat; 0g trans fat; 30mg cholesterol; 190mg sodium; 11g total carbohydrate; 0g dietary fiber; 0g total sugar; 0g added sugars; 4g protein; 0% Daily Value vitamin D; 4% Daily Value calcium; 6% Daily Value iron; 0% Daily Value calcium