0 from 3 votes
Baked Zucchini Fries
Looking for a healthy alternative to french fries? Why not try my baked zucchini fries? Much healthier than the fried variety and gives your brain an illusion that you are eating steak fries.
Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4 servings
Calories: 316 kcal
Course:
Side Dish , Appetizer
Cuisine:
American
Ingredients
For the Fries:
- cooking spray
- ¼ cup all-purpose flour
- 1 teaspoon salt
- 1 teaspoon Italian seasoning
- 1 tablespoon Parmesan Cheese grated
- 1 cup panko breadcrumbs
- 3 large eggs whites whisked until bubbles form
- 2 medium zucchini
For the Sauce:
- ½ cup mayonnaise
- 1-½ cups cilantro leaves
- 1 Jalapeño seeded
- 1 tablespoon lemon juice
Instructions
- Preheat the oven to 425 degrees Fahrenheit.
- Spray a baking sheet with cooking spray. Then in a shallow bowl combine all-purpose flour, salt, italian seasoning, and parmesan cheese, mix well. In another shallow dish place panko breadcrumbs. In another bowl whisk egg whites until frothy. Place egg whites in a shallow bowl.
- Slice the zucchini in half (lengthwise) and then each half into 2 pieces (widthwise). Then, slice each zucchini chunk into 4 fries. Dredge the zucchini fries in the flour mixture and then dip into egg whites followed by the panko bread crumbs. Place coated zucchini on baking sheet and repeat with the remaining ingredients. Bake for 12 minutes until golden brown.
- For the Sauce & Slaw: In a large food processor add the mayonnaise, cilantro leaves, jalapeno and lemon juice. Puree for 30 seconds until cilantro leaves and jalapeno are mere specs!
Cup of Yum
Notes
- Serve these with your favorite dipping sauce.
Nutrition Information
Calories
316kcal
(16%)
Carbohydrates
21g
(7%)
Protein
7g
(14%)
Fat
23g
(35%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
13g
Monounsaturated Fat
5g
Trans Fat
0.1g
Cholesterol
13mg
(4%)
Sodium
937mg
(39%)
Potassium
387mg
(11%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
675IU
(14%)
Vitamin C
25mg
(28%)
Calcium
76mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 316
% Daily Value*
| Calories | 316kcal | 16% |
| Carbohydrates | 21g | 7% |
| Protein | 7g | 14% |
| Fat | 23g | 35% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 13g | 76% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 13mg | 4% |
| Sodium | 937mg | 39% |
| Potassium | 387mg | 8% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 675IU | 14% |
| Vitamin C | 25mg | 28% |
| Calcium | 76mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.