Oven-Fried Zucchini Sticks

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SoupNazi
SoupNazi Posts: 4,229 Member
in Recipes
AP4887.JPG
From eatingwell.com

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.

Makes 4 servings

ACTIVE TIME: 20 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Moderate

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-by-3-inch sticks
2 large egg whites, lightly beaten

1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2. 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.
3. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

NUTRITION INFORMATION: Per serving: 127 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.
Nutrition bonus: Potassium (15% daily value).
1 1/2 Carbohydrate Servings
Exchanges: 1 starch, 1 1/2 vegetable

Replies

  • SoupNazi
    SoupNazi Posts: 4,229 Member
    Options
    AP4887.JPG
    From eatingwell.com

    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.

    Makes 4 servings

    ACTIVE TIME: 20 minutes

    TOTAL TIME: 30 minutes

    EASE OF PREPARATION: Moderate

    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-by-3-inch sticks
    2 large egg whites, lightly beaten

    1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
    2. 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.
    3. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

    NUTRITION INFORMATION: Per serving: 127 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.
    Nutrition bonus: Potassium (15% daily value).
    1 1/2 Carbohydrate Servings
    Exchanges: 1 starch, 1 1/2 vegetable

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