Oven-Baked Zucchini Fries

| April 16, 2015 | 0 Comments

Oven-Baked Zucchini Fries

Zucchini Fries

 

 

 

 

 

 

 

 

 

 

 

 

 

Zucchini and ‘summer squash’ are a healthy, versatile vegetable that are available year round in our grocery stores and farmers markets. Straightneck squash, often just called “summer squash”, has a golden or yellow edible skin and has a strong resemblance, in flavor and texture, to a zucchini, the other summer squash. Zucchini does have one variety that also has a golden skin, but we mainly see it in the stores with light to dark green skin. The skin for these squash is very thin and tasty. For today’s recipe, either of these summer squash varieties works well.

Why eat zucchini or summer squash?

  • Zucchini are very low in calories, a good source of fiber and low in sugar.
  • Plus, they are very nutritious! Zucchini are a good source of Vitamins C, A, B, and minerals, such as iron, potassium, phosphorous, manganese, magnesium, zinc.
  • They are great cut into sticks and packed into a school lunch with a small container of Greek yogurt dip.
  • When cooked, they are versatile for including in cakes and cupcakes, jams and chutneys, and as a side dish at mealtime.

Squash Trivia: This lowly little courgette, while we cook and eat it like a vegetable, is actually a fruit. Squash originated thousands of years ago in the Americas, but zucchini were developed from the Americas’ squash in Italy much later.

Today, our recipe makes a great side dish for chicken, beef or pork. How about Zucchini Fries with the burger at supper tonight?

Ingredients:

1 medium summer squash or 4 to 6 zucchini (about 6 inches long)

2 eggs

1 ½ cups breadcrumbs (try panko breadcrumbs for a crunchier texture)** Use Gluten Free breadcrumbs if you are GF

1 teaspoon paprika

1 teaspoon mustard power

Salt and pepper

Olive oil

How to Make It:

Preheat oven to 400 F. Grease a large baking sheet with olive oil and set aside.

1.Cut your summer squash into wedges. Remove the seeds if they are quite large and set wedges aside.

  1. Whisk the eggs in a dish and set aside.
  1. In another dish, combine the bread crumbs, paprika, mustard powder and salt and pepper.
  1. Start by dipping the wedges, one by one, into the egg mixture and then the bread crumb mixture. Place each wedge on the greased baking sheet. Continue until all the wedges are done.
  1. You can bake the wedges as is for about 30-40 minutes (until soft inside and golden brown on the outside). For a more golden texture, drizzle or spray some olive oil on top of the wedges. Flip half way through baking.
  1. Serve with ranch or another favorite dip.

Oven-Baked Zucchini Fries

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour

Yield: Serves 4

Ingredients

  • 1 medium summer squash or 4 to 6 zucchini (about 6 inches long)
  • 2 eggs
  • 1 ½ cups breadcrumbs (try panko breadcrumbs for a crunchier texture)
  • 1 teaspoon paprika
  • 1 teaspoon mustard power
  • Salt and pepper
  • Olive oil

Instructions

  1. Preheat oven to 400° F. Grease a large baking sheet with olive oil and set aside.
  2. Cut your summer squash into wedges. Remove the seeds if they are quite large and set wedges aside.
  3. Whisk the eggs in a dish and set aside.
  4. In another dish, combine the bread crumbs, paprika, mustard powder and salt and pepper.
  5. Start by dipping the wedges, one by one, into the egg mixture and then the bread crumb mixture. Place each wedge on the greased baking sheet. Continue until all the wedges are done.
  6. You can bake the wedges as is for about 30-40 minutes (until soft inside and golden brown on the outside). For a more golden texture, drizzle or spray some olive oil on top of the wedges. Flip half way through baking.
  7. Serve with ranch or another favorite dip.
http://www.bestbakingrecipe.com/oven-baked-zucchini-fries/

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Category: Gluten Free, Main Dishes

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