Zucchini Fries
These easy Baked Zucchini Fries with Parmesan and Panko are just as crisp as fried fries for a fraction of the calories! A healthy, kid-friendly side dish or appetizer.
Prep: 20min
Total: 40min
Yield: 6
Serving Size: 1 (of 6); about 8 fries without dipping sauce
Nutrition Facts: servingSize 1 (of 6); about 8 fries without dipping sauce, calories 95 kcal, Carbohydrate 13 g, Protein 8 g, Fat 2 g, Saturated Fat 1 g, Cholesterol 5 mg, Fiber 2 g, Sugar 4 g
Ingredients:
- 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)
- 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 ground black pepper
Instruction:
- 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.
- Spread the sliced zucchini onto paper towels or a damp kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
- In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
- 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.
- 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 paper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.
How to Make Baked Zucchini Fries
FAQ
Is fried zucchini healthier than french fries?
Zucchini fries are still likely to be a healthier option than French fries if you prepare them in a healthy manner. They contain more fiber and fewer calories, carbohydrates, and fat than French fries.
How do you cut zucchini for fries?
Be careful not to overcook the zucchini: The longer it cooks, the more water it releases and the mushier it gets. You want it to be tender-crisp. Don’t slice it too thin: This will lead to mushy pan-fried zucchini that won’t hold its shape or crisp up.
Why is my fried zucchini mushy?
Zucchini fries are a healthy, delicious and easy-to-make side dish for your next cookout. Plus, they’re a great way to use up all that squash growing in the garden!
