Description
Delicious and healthy zucchini fries with a crispy coating served with a creamy basil dipping sauce.
Ingredients
Units
Scale
Zucchini Fries:
- 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 teaspoon kosher salt
- 1/4 teaspoon onion powder
- 1/4 teaspoon ground black pepper
- 2 large egg whites
- Nonstick cooking spray olive oil or canola oil flavored
Basil Dipping Sauce:
- 1/2 cup non-fat plain Greek yogurt
- 2 tablespoons chopped fresh basil or 1/2 teaspoon dried basil
- 1 clove minced garlic about 1 teaspoon
- 1/4 teaspoon Worcestershire sauce
- 1/8 teaspoon kosher salt
- 1/8 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.
- In wide, shallow dish: 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 zucchini: Working in batches, coat zucchini sticks with egg whites, then coat with Panko mixture. Arrange on baking sheet.
- Bake: Bake for 20 minutes, flipping halfway through, until golden and crispy.
- Prepare dipping sauce: Mix together all dipping sauce ingredients.
- Serve: Serve zucchini fries hot with basil dipping sauce.
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.
Notes
- Store leftover zucchini fries in an airtight container in the refrigerator for up to 2 days.
- For best results, reheat in the oven at 375 degrees F to maintain crispiness.
Nutrition
- Serving Size: 8 zucchini fries
- Calories: 120
- Sugar: 3g
- Sodium: 280mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 2g
- Protein: 7g
- Cholesterol: 5mg
