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healthy baked zucchini fries

Adapted from Mario Batali's America - Farm to Table

A low-fat snack with a healthy crunch.

Servings 6 to 8 servings
Author Rosemary Stelmach

Ingredients

  • olive oil cooking spray (or parchment paper)
  • 1 teaspoon dried thyme leaves, crumbled
  • 1 teaspoon dried oregano leaves, crumbled
  • 1/2 cup all-purpose flour (or gluten-free flour)
  • 1 tablespoon kosher salt
  • 1 1/2 cups panko bread crumbs (or gluten-free panko bread crumbs)
  • 3/4 cup freshly grated Parmigiano-Reggiano
  • 3 large egg whites, whipped to very soft peaks
  • 3 medium zucchini, trimmed

Instructions

  1. Preheat the oven to 475°F.  Spray a baking sheet with olive oil cooking spray.   Or line the baking sheet with parchment paper and set aside.

  2. In a pie pan or shallow bowl, mix together the thyme, oregano, flour, and salt.  Place the panko and Parmigiano-Reggiano in a separate pie pan or shallow bowl and place the whipped egg whites in a third pie pan or shallow bowl.

  3. Slice each zucchini in half lengthwise and then each half into 2 to 3 pieces lengthwise to create steak fry–shaped pieces.  If need be, cut the strips in half crosswise to create more manageable pieces.

  4. Dredge the zucchini fries in the flour mixture and then dip them into the egg whites.  Finally, dredge them in the panko.  Place the coated zucchini on the prepared baking sheet and roast, turning once, until crispy, about 12 to 15 minutes.

  5. Serve hot, with marinara sauce or aioli on the side.