Baked Zucchini Fries
These baked zucchini fries are a deliciously breaded and crispy alternative to deep fried variations that pack in tons of flavor and nutrients without the heaviness and fattiness of frying oil.
Servings: 5
Ingredients
- 3 medium zucchini
- 1 c whole wheat panko breadcrumbs
- ⅓ c grated Parmesan
- 1 Tbsp Italian seasoning
- salt and pepper
- ½ c unbleached all-purpose flour
- 1 egg + 1 egg white, plus ¼ cup water
Instructions
- Preheat the oven to 425°F. Place a baking rack on a baking sheet. If you don't have a baking rack, lightly mist the baking sheet with cooking spray.
- Cut the ends off of the zucchinis. Cut the zucchini in half lengthwise and in half horizontally, creating quarters. Take one of the quarters and cut in half lengthwise, then cut those halves in half lengthwise again. Repeat for all of the zucchini quarters. Pat dry with a kitchen towel.
- Combine the panko, cheese, Italian seasoning, salt and pepper in a shallow dish. Whisk together the egg, egg white, and ¼ cup water (egg wash) in a second shallow dish. Add the flour to a third shallow dish.
- Working in small batches (about 5 zucchini fries), dredge the zucchini in the flour, transfer them to the egg wash, then move them to the panko mixture and press firmly to bread all sides. Move the zucchini to the baking rack/sheet, leaving space between each fry (no crowding!). Repeat until all of the zucchini is breaded.
- Lightly mist the zucchini with cooking spray. Bake the fries 16 to 20 minutes, turning over halfway through. The fries will be lightly crispy and the breading will be lightly golden in places. Enjoy with dipping sauce of your choice.