Zucchini Fries
These fast-food fry knock-offs are not just tasty—they're good for you, too.
Swap any summer squash for the zucchini and try different seasoning mixes.
4 spray(s) olive oil cooking spray
1 tsp Italian seasoning
1 1/2 Tbsp all-purpose flour
3/4 tsp table salt
3/4 cup(s) dried bread crumbs, panko-variety suggested
2 medium zucchini, about 7-inches each, cut into 4 chunks, then each chunk
halved
2 large egg white(s), whipped until frothy (almost soft peaks)
Preheat oven to 425ºF. Coat a baking sheet with cooking spray. In a small bowl,
mix together Italian seasoning, flour and salt. Place bread crumbs in another
small bowl.
Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in
bread crumbs. Place coated zucchini on prepared baking sheet and repeat with
remaining ingredients; liberally coat with cooking spray.
Roast, turning once, until desired crispness, about 12 minutes.
Yields about 8
fries per serving.
POINTS® Value: 2
Servings: 4
Notes
Use this technique with any summer squash or eggplant. It also works great with
thick-cut onion rings or even green tomatoes.
For extra crispy fries, increase the oven temperature to 500ºF and knock 2
minutes off the cooking time.
