“Oven Fried” Zucchini Sticks

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!

“Oven Fried” Zucchini Sticks
4 servingsImage

Active Time:
 20 minutes
Total Time: 40 minutes

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.

About Chef Ro

I am executive chef of Barcellona Bites, a boutique catering and personal chef service in Folsom, CA. I am also a wife, mom of two college-aged daughters in the Pacific Northwest, yogi and animal lover. Please LIKE my facebook page for tasty recipes, helpful information and kitchen, cooking and lifestyle tips. www.facebook.com/barcellonabites
This entry was posted in Hors d'oeuvres, Recipes, Uncategorized and tagged , , , , , , , , , , , , . Bookmark the permalink.

3 Responses to “Oven Fried” Zucchini Sticks

  1. Pingback: Happy National Zucchini Day | Barcellona Bites Blog

  2. Great blog you’ve got here.. It’s difficult to find excellent writing like yours these days. I really appreciate individuals like you! Take care!!


I'd love to hear what you have to say:

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s