Baked Zucchini Fries


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Zucchini sticks are tossed with light panko breadcrumbs and then baked in the oven. Try these healthy “fries” dipped in creamy Greek yogurt seasoned with parsley and lemon. This recipe comes to us from Elizabeth of Sophisticated Pie.

Serves 10

For the baked zucchini fries:

  • a little olive oil, for preparing the sheet pan
  • 2 eggs
  • 2 tablespoons nonfat milk
  • 2 large zucchinis, cut into 4-inch sticks
  • 1 ½ cups panko bread crumbs*
  • ½ cups Parmesan cheese, shredded
  • salt and pepper, to taste

For the yogurt dipping sauce:

  • 1 cup low fat Greek yogurt
  • 2 tablespoons parsley, chopped
  • 1 tablespoon lemon juice
  • salt and pepper, to taste
  • 1 scallion, chopped

*Japanese panko breadcrumbs are thinner and lighter than traditional breadcrumbs. They can be found near the standard breadcrumbs or in the Asian food section of most grocery stores.

To bake the zucchini fries:

Preheat the oven to 425 degrees. Prepare a large sheet pan with olive oil.

Lightly beat the eggs and milk together in a medium bowl.

In a separate medium bowl, stir the panko breadcrumbs and cheese together.

Dip zucchini sticks in the egg mixture, making sure to coat them well. Dip the egg coated zucchini into the panko mixture.

Spread out the coated zucchini pieces onto the prepared sheet pan. Season generously with salt and pepper and bake for about 15 minutes. Flip the zucchini sticks over with a spatula and bake for another 15 minutes, or until they are golden brown.

To complete the dish:

Mix the Greek yogurt, chopped parsley and lemon juice together in a small bowl. Season with salt and pepper to taste. Sprinkle with the chopped scallion on top.

Serve the yogurt sauce alongside the fries, for optional dipping. Enjoy!

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Nutrition Information

Baked Zucchini Fries

Servings per Recipe: 10

Amount per Serving

Calories:  137

Calories from Fat:  33

Total Fat:  3.7g

Saturated Fat:  1.6g

Cholesterol:  47mg

Sodium:  231mg

Potassium:  279mg

Carbohydrates:  19.1g

Dietary Fiber:  1.5g

Protein:  7.3g

Sugars:  7.1g

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