Crispy Baked Zucchini Fries

Name: Crispy Baked Zucchini Fries
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 4 medium zucchini (about 1½ pounds); 2 tablespoons flaxseed meal; 2 tablespoons grated Parmesan cheese; 1 teaspoon sweet paprika; 1 teaspoon garlic powder; 1 teaspoon onion powder; ¼ teaspoon freshly ground black pepper; 1 large egg; 2 egg whites; 1 tablespoon Dijon mustard; Minced fresh parsley (optional); ⅔ cup low-sodium plain whole-wheat panko bread crumbs

6 steps

Prep:10minCook:20min

Although healthy sounding, breaded vegetable appetizers are typically deep-fried and surprisingly high in fat, salt, and calories. This recipe is a healthier alternative, and is a bit of a cross between French fried potatoes and a breaded vegetable appetizer. It’s quick to prep and delicious as a side dish or snack. Options are given for vegan and gluten-free, so everyone can enjoy this recipe!

Updated at: Thu, 30 May 2024 16:41:02 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories123.1 kcal (6%)

Total Fat4.2 g (6%)

Carbs14.8 g (6%)

Sugars4.8 g (5%)

Protein8.6 g (17%)

Sodium151.8 mg (8%)

Fiber4 g (14%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4zucchini

medium

2 tablespoonsflaxseed meal

2 tablespoonsgrated parmesan cheese

1 teaspoonsweet paprika

1 teaspoongarlic powder

1 teaspoononion powder

¼ teaspoonfreshly ground black pepper

1egg

large

2egg whites

1 tablespoondijon mustard

fresh parsley

minced, optional

⅔ cuplow-sodium plain whole-wheat panko bread crumbs

Instructions

Step 1

Preheat the oven to 400°F. Line a large baking sheet with parchment paper.

Step 2

Cut the ends off of the zucchini and cut into thin spears about ¼ inch wide and 3 inches long.

Step 3

In a shallow dish, combine the flaxseed meal, Parmesan, panko, paprika, garlic powder, onion powder, and pepper.

Step 4

In a small bowl, whisk together the whole egg, egg whites, and mustard.

Step 5

One at a time, dip the zucchini spears in the egg, then dredge in the panko mixture coating all sides of the spears. Place on the baking sheet. Top with any remaining panko mixture. Coat the tops with cooking spray.

Step 6

Transfer to the oven and bake for 15 minutes, then turn and continue baking until browned and crispy, 10 to 15 minutes longer. Serve garnished with fresh parsley, if desired.

View on DASH for Weight Loss by Jennifer Koslo

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