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Zucchini Fries

Zucchini fries are a healthy and delicious alternative to traditional fries. They are crispy, flavorful, and perfect for dipping.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Appetizer, Side Dish, Snack
Cuisine American
Servings 4 servings
Calories 150 kcal

Ingredients
  

For the Zucchini Fries

  • 3 medium medium zucchini (cut into sticks) Pat dry to remove excess moisture.
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup white whole wheat flour (or all-purpose flour)
  • 1/4 cup finely grated Parmesan cheese Add more for extra cheesiness.
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 2 large egg whites Whisk until foamy.
  • Nonstick spray cooking spray For coating the baking sheet and zucchini.

For the 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
  • 1/4 teaspoon Worcestershire sauce
  • 1/8 teaspoon kosher salt
  • 1/8 teaspoon ground black pepper

Instructions
 

Preparation

  • Preheat the oven to 425 degrees F and coat a baking sheet with nonstick spray.
  • Pat the sliced zucchini dry with paper towels to remove excess moisture.
  • In a shallow dish, combine Panko, flour, Parmesan, salt, onion powder, and black pepper.
  • In a separate bowl, whisk the egg whites until they become foamy.
  • Dip the zucchini sticks in the egg whites, then coat them in the Panko mixture.
  • Arrange the coated zucchini on the baking sheet without letting them touch each other.
  • Lightly spray the exposed sides with cooking spray for extra crunch.

Baking

  • Bake for 10 minutes. After 10 minutes, spray again, rotate the pan, and bake for another 10 minutes, or until the fries are golden and crispy.

Dipping Sauce Preparation

  • In a bowl, whisk together Greek yogurt, basil, garlic, Worcestershire sauce, salt, and pepper.

Serving

  • Serve the fries hot with the dipping sauce.

Notes

Store leftovers in an airtight container in the refrigerator for up to three days. Reheat in the oven for crispiness.

Nutrition

Serving: 1gCalories: 150kcalCarbohydrates: 15gProtein: 8gFat: 5gSaturated Fat: 2gSodium: 200mgFiber: 2gSugar: 3g
Keyword Baked Fries, Crispy Recipe, Dipping Sauce, Healthy Snack, Zucchini Fries
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