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–+ servings
Zucchini Fries

Zucchini Fries

Deliciously crispy Zucchini Fries made with fresh zucchini and a flavorful coating.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Course Snack
Cuisine American
Servings 6 fries
Calories 95 kcal

Equipment

  • oven
  • Baking Sheet
  • mixing bowls
  • pie dish
  • Paper towels

Ingredients
  

For the Zucchini Fries

  • 3 medium zucchini cut into ½ inch x 3 ½-inch sticks (about 1 ¼ pounds)
  • 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

For the Basil Dipping Sauce

  • ½ cup non-fat plain Greek yogurt
  • 2 tablespoons chopped fresh basil or ½ teaspoon dried basil
  • 1 clove minced garlic about 1 teaspoon
  • ¼ teaspoon Worcestershire sauce
  • ⅛ teaspoon kosher salt
  • ⅛ teaspoon ground black pepper

Instructions
 

Zucchini Fries Preparation

  • Preheat the oven to 425 degrees F and coat a large, rimmed baking sheet with nonstick spray.
  • Spread the sliced zucchini onto paper towels and lightly pat dry. Let rest on the towels while preparing the coating.
  • In a wide, shallow dish, combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl, whisk the egg whites until lightly foamy.
  • Coat the zucchini in egg whites and then in the Panko mixture. Arrange them on the baking sheet, ensuring they do not touch.
  • Lightly coat the zucchini with cooking spray. Bake for 10 minutes, then flip and bake for another 10 minutes until crisp and golden.
  • While baking, prepare the dipping sauce by whisking together the yogurt, basil, garlic, Worcestershire, salt, and pepper.
  • Serve the fries immediately with the sauce for dipping.

Notes

TO STORE: Place leftover zucchini fries in an airtight container in the refrigerator for up to 2 days. TO REHEAT: Rewarm in the oven at 375 degrees F for best results.

Nutrition

Serving: 1servingCalories: 95kcalCarbohydrates: 13gProtein: 8gFat: 2gSaturated Fat: 1gCholesterol: 5mgPotassium: 317mgFiber: 2gSugar: 4gVitamin A: 267IUVitamin C: 18mgCalcium: 97mgIron: 1mg
Keyword appetizer, baked fries, Healthy Snack, vegetable fries, Zucchini Fries
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