I recently received a call from relatives in Michigan looking for one of my recipes. Try as I might, I couldn’t find it. Well, they did later that week and sent it to me again so I thought I’d post it again. Denise’s family is super picky and this recipe was one way that they’d actually eat zucchini. With gardens overflowing with zucchini, I thought it’d be a good idea to post it again.
Check out this recipe for “Oven Fried” Zucchini Sticks. It gives you that same texture and flavor as deep frying without all the fat, calories and guilt!
Canola or olive oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
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
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.
Per serving: 127 calories; 2 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.