Description
This recipe provides instructions for making crispy, guilt-free zucchini fries that are easy to prepare. It also includes a recipe for a basil dipping sauce to accompany the fries.
Ingredients
Scale
- 3 medium 7-inch zucchini (about 1 1/4 pounds), cut into 1/2 inch x 3 1/2-inch “sticks”
- ½ cup Panko breadcrumbs
- ⅓ cup white whole wheat flour or all-purpose flour
- ¼ cup finely grated Parmesan cheese
- ½ teaspoon kosher salt
- ¼ teaspoon onion powder
- ¼ teaspoon ground black pepper
- 2 large egg whites
- Nonstick cooking spray (olive oil or canola oil flavored)
- ½ cup non-fat plain Greek yogurt
- 2 tablespoons chopped fresh basil or 1/2 teaspoon dried basil
- 1 clove minced garlic (about 1 teaspoon)
- ¼ teaspoon Worcestershire sauce
- ⅛ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
Instructions
- Make the fries: Position racks in the center of your oven and preheat the oven to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.
- 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.
- In a 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.
- 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.
- 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.
- 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 pepper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.
Notes
- A pie dish works well for combining the Panko mixture.
- Ensure zucchini fries do not touch on the baking sheet for even crisping.
- Adjust seasoning of the dipping sauce to taste.
- Prep Time: 20-25 minutes
- Cook Time: 20 minutes
- Category: Side Dish
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 140
- Sugar: 4g
- Sodium: 430mg
- Fat: 2g
- Saturated Fat: 1g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 2g
- Protein: 10g
- Cholesterol: 5mg