Oven-Fried Zucchini Sticks
Loading ...Recipe
Oven-Fried Zucchini Sticks
Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.
Times
- Prep Time : 20 min min
- Ready Time : 20 min
Servings
4 servings
Ingredients
- Canola or olive oil cooking spray
- 1/2 cup whole-wheat flour
- 1/2 cup all-purpose flour
- 2 tablespoons cornmeal
- 1 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 1/2 pounds zucchini (about 3 medium), cut into 1/2 x 3-inch sticks
- 2 large egg whites, lightly beaten
Directions
Preparation
- Preheat oven to 475 degrees F. Coat a large baking sheet with cooking spray.
- Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
- Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8-10 minutes more. Serve hot.
Tips
Recipe Nutrition:
Per serving: 127 calories; 2 g fat (0 g saturated fat, 0 g mono unsaturated fat); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 426 mg sodium; 524 mg potassium
Nutrition Bonus: Potassium (15% daily value)
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 1/2 vegetable
Contributed by: EatingWell.com
Similar Recipes
Tags
About Eating Well
comments
4 Responses to Oven-Fried Zucchini Sticks
Leave a Reply
About jamie geller
Jamie Geller is a bestselling author of the wildly successful QUICK & KOSHER cookbook...
Like Us
Follow Us
Watch Us
Pinterest
Google Plus
can u pls suggest a good dip to go with these? they sound so good, but i always need to dip my “fries”
homemade or store bought tomato sauce would be perfect here
I just made these for Shabbos. Instead of using white flour I used ground oats and they are delicious.
Yum! These are so good. Love the ground oat option given above by another poster, I can’t wait to try that.