Description
Discover how to make crispy Parmesan Zucchini Fries that are perfect for snacking or as a side dish. Follow our easy recipe for a delicious treat!
Ingredients
- 3 medium 7-inch zucchini cut into 1/2 inch x 3 1/2-inch “sticks” (about 1 1/4 pounds (567 g))
- 1/2 cup (120 ml) Panko breadcrumbs
- 1/3 cup (80 ml) white whole wheat flour or all-purpose flour
- 1/4 cup (60 ml) finely grated Parmesan cheese
- 1/2 teaspoon (3 ml) kosher salt
- 1/4 teaspoon (1 ml) onion powder
- 1/4 teaspoon (1 ml) ground black pepper
- 2 large egg whites
- Nonstick cooking spray olive oil or canola oil flavored
- 1/2 cup (120 ml) non-fat plain Greek yogurt
- 2 tablespoon (30 ml) s chopped fresh basil or 1/2 teaspoon (3 ml) dried basil
- 1 clove minced garlic about 1 teaspoon (5 ml)
- 1/4 teaspoon (1 ml) Worcestershire sauce
- 1/8 teaspoon (1 ml) kosher salt
- 1/8 teaspoon (1 ml) ground black pepper
Instructions
- Position the oven racks in the middle section and set the oven to preheat at 425°F. Spray a large baking tray with nonstick oil.
- Lay the zucchini sticks on paper towels or a clean kitchen cloth. Gently pat them dry and leave them there while you prepare the coating.
- In a shallow, wide dish (a pie plate works well), mix together the Panko, flour, Parmesan, salt, onion powder, and pepper.
- In another bowl, large enough to toss the zucchini, whisk the egg whites until they become slightly frothy.
- Take five or six zucchini sticks at a time, dip them in the egg whites, ensuring they are evenly coated. Shake off any excess and transfer them to the Panko mixture.
- Press the Panko mixture onto the zucchini to make sure it sticks, then arrange the coated sticks on the prepared baking sheet, keeping them close but not touching. Repeat with the rest of the zucchini.
- Thoroughly spray the exposed parts of the zucchini with the cooking spray. Bake for 10 minutes, remove from the oven, spray again lightly, then rotate the tray and bake for another 10 minutes until crispy and golden brown.
- While the zucchini is baking, make the dipping sauce. In a small bowl, combine the Greek yogurt, basil, garlic, Worcestershire, salt, and pepper. Stir well and adjust the seasoning to taste.
- Serve the zucchini fries immediately with the dipping sauce on the side.
Notes
- Thoroughly pat dry zucchini sticks to remove excess moisture for extra crispiness.
- Enhance flavor by adding cayenne pepper or paprika to the Panko mixture.
- For a thicker coating, double dip zucchini sticks in egg whites and Panko mixture.