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Sharp Health News

Baked zucchini fries (recipe)

Aug. 8, 2017

Baked zucchini fries (recipe)

Crispy french fries make a tasty side dish for a burger or sandwich, but the fat and calories can add up.

Enjoy the crispy crunch without the guilt with these baked zucchini fries.

By removing the oil used for crisping, you substantially cut the fat from this dish. And by substituting zucchini for potatoes, you add a serving of green vegetables to your plate in addition to vitamin C, manganese and fiber.

Baked Zucchini Fries With Sriracha Dipping Sauce
For a gluten-free option, try coconut, almond or chickpea flour.
Yields 6 servings

1 cup panko breadcrumbs
1/2 cup grated Parmesan or Romano cheese
1 teaspoon Italian seasoning
Salt and pepper, to taste
2 large eggs
1/2 cup all-purpose flour
4 medium zucchini
1/2 cup plain nonfat Greek yogurt
2 teaspoons lemon juice
1 garlic clove, minced
1 teaspoon Sriracha sauce

Heat oven to 425° F. Coat a cooling rack* with nonstick cooking spray and place it on a baking sheet.

Collect three large, shallow bowls to coat the zucchini later. In the first bowl, combine the breadcrumbs, cheese and Italian seasoning; season with salt and pepper. In the second bowl, beat the eggs; season with salt and pepper. In the third bowl, add flour.

Wash and prepare the zucchini. Remove the ends and quarter lengthwise. Dip and fully coat each zucchini piece in flour, then in the eggs, and then in the breadcrumb mixture, pressing to lightly coat.

Place zucchini strips onto the prepared cooling rack. Put in oven and bake for 20 to 22 minutes, or until golden brown and crispy.

While the zucchini cooks, prepare the dipping sauce. Mix the Greek yogurt, lemon juice, garlic and Sriracha in a bowl; put in the refrigerator to chill until ready to serve with the cooked zucchini.

*If you do not have a cooling rack, you can place zucchini directly on a baking sheet coated with nonstick cooking spray; flip zucchini halfway through baking time to evenly crisp.

Recipe adapted from Kim’s Healthy Eats

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