Herb & Parmesan Crusted Zucchini Fries

Parmesan Crusted Zucchini Fries

Parmesan Crusted Zucchini Fries

Who doesn’t like fries? French fries are a true indulgence for me. Salty, spicy, or sweet, I will take any fry that I can get! This past weekend I decided to test out a new kind of fry that I hadn’t yet made, zucchini fries! This recipe is simple, yet flavorful and satisfying. Of course, nothing can compare to a good, crispy potato fry, but if you are looking for a lighter version that can still give you a little crunch and satisfaction this will surely do it!

Herb & Parmesan Crusted Zucchini Fries

Ingredients:

  • 1 small zucchini or 1/2 large zucchini
  • 2-4 Tbsp whole-wheat or white flour
  • 2 egg whites with a splash of cold water
  • 1/2 cup plain, unseasoned bread crumbs
  • 1/2 tsp dried thyme
  • 1/2 tsp dried basil
  • 1/2 tsp dried oregano
  • black pepper to taste
  • 1/2 tsp garlic powder
  • 1-2 Tbsp shredded parmesan cheese

Preheat your oven to 400 degrees.

In a bowl mix your bread crumbs, herbs, garlic powder, and black pepper. Feel free to add more or less of any of the seasonings as preferred. I did not add any salt, but feel free to add that as well. Place your bread crumb mixture onto a larger dish so that it provides enough room for you to later toss the zucchini. On a separate dish or in a cereal bowl, mix 2 egg whites with a splash of cold water and set aside. In a 3rd dish, spoon out your flour. Slice your zucchini into strips and then cut into fries  (whatever thickness you prefer). My fries were a little thicker; thin fries (more straw-like) will take about 2-3 minutes less to cook. The thicker the fry, the longer you can expect your cook time to be.

Lightly toss your zucchini pieces in the flour. There should only be a light coating of flour on the zucchini. This will help the egg whites have something to stick to. Next, evenly coat the zucchini in the egg white mixture. Lastly, toss the zucchini in the bread crumb mixture. On a lightly greased baking sheet, spread out your zucchini pieces evenly. Try not to move them around too much once you have laid them out to keep as much of the bread crumbs on each piece as possible. Sprinkle your shredded parmesan cheese on top of the fries and bake in the oven for 20-25 minutes or until golden brown. To assure even browning, flip your fries halfway through the cooking time. Serve with a dipping sauce of your choice such as marinara, light ranch dressing, ketchup, or whatever you think sounds good!

Enjoy 🙂


Apple Zucchini Maple Muffins

Here is a recipe for my Apple Zucchini Maple Muffins. Take a couple to go as an easy breakfast that packs in fruit, veggies, and whole grains! Each muffin is about 75kcal. They also smell wonderful as they are baking! Enjoy!

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Ingredients:

  • 1 cup whole-wheat flour
  • 1 small apple (about 2-3 in in diameter), chopped
  • 1 cup shredded zucchini
  • 1/2 cup unsweetened applesauce
  • 1/2 cup light vanilla soy milk
  • 1/4 cup brown sugar
  • 2 egg whites
  • 1 Tbsp. light maple syrup
  • 1/2 tsp baking soda
  • 1/2 Tbsp. ground flax seed
  • 1 tsp vanilla
  • cinnamon

Preheat your oven to 350 degrees. Combine all ingredients in a large bowl. If you have a problem with seeing bits of zucchini, just make sure to grate your zucchini extra fine. If you are making these for children, it is a great way to hide some veggies!

Distribute batter evenly amongst your muffin tin; make sure to grease before adding your batter! Bake for about 25 minutes, or until a toothpick comes out clean. Add an extra sprinkle of cinnamon on top and enjoy! Nuts such as pecans or walnuts would also be a great addition!