Wish your kids would eat more veggies? Try turning a mild vegetable like zucchini into crunchy baked veggie fries. Zucchini fries are a fun and easy option because they are crispy like French fries but without all the grease and trans fat. Let’s compare – a medium fry from McDonald’s has 380 calories and 19g fat. An equivalent serving of zucchini fries has about 200 calories and 5g fat. That’s a HUGE savings! Plus…who doesn’t like to dip! Try dipping zucchini fries in marinara, pizza sauce or low-fat ranch dressing.
- Slice zucchini into thin “fry-size” strips about 1/4 inch or less in thickness.
- Prepare work station. Place 3 small clean and shallow baking dishes or bowls side by side. Fill one with flour, another with egg white or egg substitute and the last with bread crumbs.
- Preheat the oven to 400 degrees Fahrenheit. Now, dip each slice of zucchini first in the flour, then in the egg mixture, and finally into the breadcrumbs. Place each coated slice onto a large baking half sheet (18×13) lined with parchment paper or foil. Leave a small amount of space between each slice. Spray with olive oil (about 5 sprays) and sprinkle with Parmesan cheese.
- Place baking sheet into the oven and bake for 25-35 minutes (flipping every 10 minutes) until golden brown and crispy. Alternatively, you can fry each slice in olive oil, but this is a lower fat version. Serve with marinara.
Note: You can easily make these fries gluten free by substituting GF flour and GF breadcrumbs.