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.
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
Active 20 m | Ready In 40 m
- Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
- 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.
- 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.
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