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Zucchini Fries

Zucchini Fries

These easy Baked Zucchini Fries with Parmesan and Panko are kid-friendly and crisp for a healthy side dish.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Appetizer, Side Dish
Cuisine American
Servings 6 fries
Calories 95 kcal

Equipment

  • baking sheet
  • mixing bowl
  • shallow dish
  • oven

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
 

Preparation

  • 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 dry kitchen towel. Lightly pat dry and let rest on the towels while you prepare 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.
  • Working five or six zucchini fries at a time, coat them with the egg whites, shake off excess, then coat with the Panko. Arrange on the baking sheet ensuring they do not touch.
  • Lightly coat exposed sides with cooking spray. Bake for 10 minutes, remove and coat again with baking spray, then rotate and bake for another 10 minutes until crisp.
  • To make the dipping sauce, whisk together Greek yogurt, basil, garlic, Worcestershire, salt, and pepper. Adjust seasoning as desired. Serve fries immediately with sauce.

Notes

Store leftover zucchini fries in an airtight container in the refrigerator for up to 2 days. Reheat in the oven at 375 degrees F for best results.

Nutrition

Serving: 1friesCalories: 95kcalCarbohydrates: 13gProtein: 8gFat: 2gSaturated Fat: 1gCholesterol: 5mgPotassium: 317mgFiber: 2g
Keyword appetizers, baked fries, healthy snacks, Kid-Friendly, Vegetarian, Zucchini Fries
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