Zucchini + egg + milk + Parmesan + breadcrumbs =Zucchini Fries
Summer zucchini is bountiful right now. And if you (or your neighbors) have a garden, you’re likely loaded down with the green stuff. Here’s how to put it to delicious use.
Preheat oven to 425°. Cut 2 zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add 1⁄4 cup milk. Combine 1⁄2 cup shredded Parmesan and 1⁄2 cup seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumb mixture. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25–30 minutes or until golden brown. Makes about 32 fries.
Nutrition:
Calories 64; Fat 2g (sat 1g, mono 1g, poly 0g); Cholesterol 4mg; Protein 4g; Carbohydrate 7g; Sugars 2g; Fiber 1g; Iron 1mg; Sodium 232mg; Calcium 93mg
Frances A. Largeman-Roth, RD, is Health’s Senior Food and Nutrition Editor.
PHOTO: YUNHEE KIM
More help to keep you well:
Comments (9)
Yumm-O
Great! My kids went nuts over it! Will definitely make it again.
You can do the same with yellow squash and it’s almost as good as fried squash.
I am surprised that nutrition information is not provided for recipes. Adding this information to recipes, particularly from a site devoted to the topic of health, would be a major improvement.
I agree with Shari King. Please include calories, fat, sodium and fiber content. It would be a great help in choosing recipes from your site.
Thank you!
Ditto Martie Paris. And please don’t forget the all important protein. Can’t wait to try these frys!!!
I was wondering if the 64 calories is per piece of zuchinni, or per serving? And how many of the fries are in a serving?
Just a question!! How many servings does this serve??
As a previous poster asked … what does the 64 calories relate to? A whole zucchini?? One piece of zucchini fry??