Sunday, August 19, 2012

Baked Zucchini Sticks

Don't let zucchinis become a boring staple to your diet. They are so versatile in flavor and texture if you give it a chance. With all of the fairs coming up (fried food at its finest) you can feel like you are indulging while still keeping on track. Because these are baked they are healthy and low in fat!

These breaded and baked zucchini fries are delicious as an appetizer or as a crunchy side vegetable for lunch or dinner. They are simple to make which makes them a keeper in my book! If your kids have said no to zucchini in the past, try again, and serve this fun dippers, I bet they will dig right in!  For extra fun (and a healthy dose of lycopene), serve with a marinara dipping sauce.
Some may enjoy them sliced into chips instead of the shape of a fry, the choice is up to you!

Baked Zucchini Sticks
Serves 4

2 medium zucchinis
1 egg
1 tsp olive oil
1 cup breadcrumbs
2 Tbsp grated parmesan cheese
1 tsp garlic powder
red pepper flakes, to taste

1.Preheat oven to 400 degrees, spray a baking sheet with cooking spray and set aside.
2. Cut the zucchini in quarters, then cut again lengthwise, so they are the shape of traditional fries.
3. Beat the egg in a small bowl and add the olive oil. Mix the dry ingredients in a separate plate or bowl.
4. Dip each fry in the egg batter, then in the dry ingredients and place on baking sheet.
5. Bake for 20-25 minutes or until they are crispy, enjoy warm!

Hint: If you are vegan or do not eat eggs, use 2 Tbsp of milk or milk alternative in the wet batter.

Serving Size: 8 sticks
Nutrition Facts
Serving Size  ( 49 g )
Amount Per Serving
Calories  147Calories from Fat 41
% Daily Value *
Total Fat  5g8%
Saturated Fat  1g7%
Trans Fat  0g
Cholesterol  55mg18%
Sodium  254mg11%
Total Carbohydrates  7%
Dietary Fiber  1g5%
Sugars  2g
Protein  6g16%
Vitamin A  3%Vitamin C  2%
Calcium  8%Iron  9%
* Percent Daily Values are based on your custom

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