Wednesday, June 23, 2010
Baked Zucchini Fries
When I saw this recipe for Baked Zucchini Fries, I knew I had to try it. I had just about 3/4 of a zucchini in my fridge that needed to be used pronto so this seemed like the perfect fix. If you are a fan of Zoo Sticks from White Spot, but not a fan of the heavy, deep fried, breaded coating, you will love these Zucchini Fries!
Serves 1-2 as an appetizer or side dish
1 medium zucchini, cut into thin sticks, about 2 1/2 inches long
1 egg white, beaten lightly
1/2 cup whole wheat bread crumbs (see here for tips on how to make your own)
1 tbsp grated Parmesan cheese
1/4 tsp dried basil
1/4 tsp dried oregano
1 tsp freeze dried parsley (or fresh chopped)
1/4 tsp onion powder
1/4 tsp garlic powder
sea salt and fresh cracked pepper
1. Pre-heat oven to 425 degrees F. Spray a baking sheet with olive oil spray.
2. Pour egg white into a shallow bowl or plate.
3. Add breadcrumbs and seasonings to a second shallow bowl or plate. Mix well. Set the bowls and the baking pan side by side. (I worked right to left. The egg wash was on the right, the breadcrumbs in the middle and the baking pan on the left.)
4. Using your right hand, dip the zucchini sticks, two or three at a time, into the egg whites, turning to coat well. Still using your right hand, transfer the zucchini from the egg wash to the breadcrumbs. Now use your left hand to turn and coat the zucchini in breadcrumbs then place it on the baking sheet. This is Michael Smith's Wet Hand/Dry Hand method. Continue using this method until all the zucchini pieces are coated and placed on the baking sheet. Ensure they are in a single layer and spaced evenly.
5. Place baking sheet in the oven. Bake for 25 minutes, until golden brown and crispy. Turn zucchini about half way through cooking.
6. Remove from oven and serve immediately with dip of your choice.
Dip suggestions: Marinara sauce, salsa, hot sauce, dijon mustard, ranch dressing or blue cheese dressing!