A fried zucchini swap with under 150 calories per serving?! It has arrived …
½ of recipe (about 20 fries): 114 calories, 1g total fat (0g sat fat), 359mg sodium, 21.5g carbs, 4g fiber, 6.5g sugars, 6.5g protein
You’ll Need: large baking sheet, nonstick spray, large bowl, medium-large bowl
Prep: 15 minutes • Cook: 20 minutes
1 pound (about 2 medium) zucchini
¼ cup egg whites (about 2 large eggs’ worth)
½ cup whole-wheat panko breadcrumbs
¾ teaspoon garlic powder
¾ teaspoon onion powder
½ teaspoon Italian seasoning
¼ teaspoon salt
⅛ teaspoon black pepper
Optional seasonings: additional salt and black pepper
Optional dip: Clean & Hungry Ketchup (recipe and store-bought alternatives here)
1. Preheat oven to 400 degrees. Spray a large baking sheet with nonstick spray.
2. Slice off and discard zucchini ends. Cut zucchini into French-fry-shaped spears.
3. Place in a large bowl. Top with egg whites, and flip to coat.
4. In a medium-large bowl, mix breadcrumbs with seasonings.
5. One at a time, shake zucchini spears to remove excess egg, and lightly coat with seasoned crumbs.
6. Evenly lay spears on the baking sheet, and top with any remaining seasoned crumbs. Bake for 10 minutes.
7. Carefully flip spears. Bake until lightly browned and crispy, about 10 more minutes.
MAKES 2 SERVINGS
Chew on This …
The world’s heaviest recorded zucchini weighed nearly 65 pounds. That thing would’ve made a lot of zucchini fries!