Oven-Fried Zucchini Sticks

Try these Oven-Fried Zucchini Sticks

Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping. 


Ingredients

Canola or olive oil cooking spray

1/2 cup whole-wheat flour
    
1/2 cup all-purpose flour
    
1 teaspoon salt
    
1/2 teaspoon freshly ground pepper
    
1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
    
2 large egg whites, lightly beaten


Preparation

Active 20 m | Ready In 40 m

  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray. 
  2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. 
  3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot. 

Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray.


Nutrition information

Serving size: 6 zucchini sticks; recipes makes 4 servings
    
Per serving: 129 calories; 2 g fat(0 g sat); 3 g fiber; 23 g carbohydrates; 6 g protein; 46 mcg folate; 0 mg cholesterol; 4 g sugars; 0 g added sugars; 342 IU vitamin A; 30 mg vitamin C; 33 mg calcium; 1 mg iron; 423 mg sodium; 520 mg potassium
    
Nutrition Bonus: Vitamin C (50% daily value)
    
Carbohydrate Servings: 1 1/2
    
Exchanges: 1 starch, 1 1/2 vegetable


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