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Skinny Southern Recipes

July 31, 2018 Leave a Comment

Baked Zucchini Fries

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Baked Zucchini Fries have a crispy Panko crumb and Parmesan cheese coating. For extra flavor, they’re seasoned with a little Italian seasoning and garlic powder. Serve them with some marinara sauce for a healthy appetizer.

Baked Zucchini Fries

I’m a sucker for fried foods, but my waistline can no longer deal with the fat and calories. So I love to make “fried” foods in the oven or Air Fryer.

With these Baked Zucchini Fries, you get all the flavor of Deep Fried Zucchini sticks, but they are much lighter and healthier.

Just a few sprays of cooking spray is all these Baked Zucchini Fries need to crisp up.

Baked Zucchini Fries

Zucchini is one of my favorite vegetables to cook in the summer. It is so plentiful and cheap. Zucchini is very low calorie and very low on the glycemic index. It’s high in potassium, manganese, Vitamin C and Vitamin A.

These Baked Zucchini Sticks only have 105 calories per serving.

Baked Zucchini Fries

Baked at 425 degrees, it only takes these Baked Zucchini Fries about 22 to 25 minutes to bake. Don’t overcook them because they can get too soft and mushy.

Baked Zucchini Fries
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Baked Zuccchini Fries

Baked Zucchini Fries have a crispy Panko crumb and Parmesan cheese coating. For extra flavor, they're seasoned with a little Italian seasoning and garlic powder. Serve them with some marinara sauce for a healthy appetizer.

Course Appetizer
Prep Time 10 minutes
Cook Time 22 minutes
Total Time 32 minutes
Servings 6
Calories 105 kcal

Ingredients

  • 3 medium zucchini, ends trimmed and cut into 1/2-inch by3 to 4 inch pieces
  • 2 large eggs
  • 1 cup Panko crumbs
  • 1/3 cup freshly grated Parmesan cheese
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • cooking spray

Instructions

  1. Preheat oven to 425 degrees and line a baking sheet with aluminum foil. Spray foil with cooking spray.

  2. Add eggs to a bowl and whisk well.

  3. On a paper plate or shallow dish, combine Panko crumbs, Parmesan cheese, and seasonings.

  4. Coat zucchini pieces in egg and then press both sides into Panko crumb mixture.

  5. Arrange on prepared baking sheet and lightly spray with cooking spray.

  6. Bake for 22 to 25 minutes. If desired, serve with marinara sauce.

Nutrition Facts
Baked Zuccchini Fries
Amount Per Serving
Calories 105 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g6%
Cholesterol 66mg22%
Sodium 383mg17%
Potassium 305mg9%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 3g3%
Protein 6g12%
Calcium 110mg11%
Vitamin C 17.6mg21%
Vitamin A 335IU7%
Iron 1.3mg7%
* Percent Daily Values are based on a 2000 calorie diet.

Baked Zucchini Fries #healthy #appetizer #zucchini #weightwatchers

Filed Under: appetizers Tagged With: zucchini

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85 shares