fitformyprinces

Living healthy as a busy Mom with two little boys

Crispy Baked Zucchini Fries July 14, 2011

Filed under: recipes,sides,Uncategorized,veggies — fitformyprinces @ 3:30 pm

It seems lately that many diet books on the market are about simple subsitutions to lose weight.  I can’t disagree.  People are creatures of habit and those habits are hard to break.  Losing weight and living a healthy lifestyle require many habit changes so saving a few simple ones can definitely help in making a lifestyle change as opposed to a vicious yo-yo cycle.  One of those habits, for me at least, is having fries as a side to burgers and brats. 

My Dad was in the hospital back in February because of some chest pains (he had a heart attack 15 years ago) and one of his doctor’s suggested swapping veggies in for starches.  This recipe is a play on that by swapping zucchini for potatoes.   The original recipe served 6 and since my husband is still out of town visiting my Mother-in-law in the hospital, and the recipe’s author says they are not as good reheated I adapted the recipe to size it down to just one serving.  I did this by using smaller portions of the same ingredients with one exception.  The original recipe (linked below) called for 2 eggs.  Paring that down to 1 serving meant I would need to use 1/3 of an egg.  Since you can’t use 1/3 of an egg and I didn’t want to be wasteful (nor did I want to scramble 2/3 of an egg to use it up) I used the equivalent amount of liquid egg substitute.  I have adjusted the nutrition information below to reflect the actual nutrition from the products and amounts I used.

 

 

 

 

 

 

 

 

Crispy Baked Zucchini Fries
Makes 1 serving

Ingredients:

  • 1 1/2 tsp whole wheat flour
  • 1 1/2 tsp liquid egg substitute
  • 1/3 cup Panko breadcrumbs
  • Dash each of Lawry’s seasoned salt, coarse ground black pepper, garlic powder, and cayenne pepper
  • 2 2/3 oz zucchini, cut into 4-5 inch sticks (about 1/3 to 1/2 a normal sized zucchini).

Directions:

  1. Preheat oven to 425F and line a baking sheet with parchment.
  2. Place flour in a sandwich or quart size resealable bag.
  3. Whisk egg substitute with 1 tsp water and place in a shallow dish.
  4. Place Panko, salt, pepper, garlic powder, and cayenne pepper in a shallow dish and mix to combine.
  5. Place zucchini in the bag with the flour and shake until well coated.  Dip the zucchini into the egg substitute mixture and then into the Panko mixture, turning to coat well.
  6. Place breaded zucchini on the baking sheet.
  7. Bake 18-20 minutes, until golden brown.
  8. Serve with your favorite dipping sauce (I used ranch dressing).

NOTE:  These are best the first day, but to store leftovers, store in a single layer on a plate, wrapped with saran wrap.  Reheat at 375F for 5-7 minutes, until heated through.

The Skinny:  104 calories | 19.2g carbs | 0.7g fat | 0.3g sat | 6g pro

Source: Adapted from Confections’s of a Foodie Bride