Description
Crispy and flavorful zucchini fries served with a creamy basil dipping sauce. These baked zucchini fries are a healthier alternative to traditional fries and make a delicious snack or side dish.
Ingredients
For the 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
For the 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 a wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
- 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.
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.
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.
Notes
- TO STORE: Place leftover zucchini fries in an airtight storage container in the refrigerator for up to 2 days.
- TO REHEAT: For best results, rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Do not reheat fries in the microwave—they will become mushy.
Nutrition
- Serving Size: 1 serving (8 fries)
- Calories: 140
- Sugar: 2g
- Sodium: 310mg
- Fat: 4.5g
- Saturated Fat: 1.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 9g
- Cholesterol: 5mg
