Photo: Becky Luigart-Stayner; Styling: Leigh Ann Ross
Recipe from Cooking Light

Crunchy breaded zucchini spears are delicious dipped in a summery sauce of roasted red peppers. The sauce is a zesty embellishment for grilled meats, too.

Ingredients

  • Sauce:
  • 3 medium red bell peppers
  • 2 plum tomatoes, halved lengthwise
  • 1/2 cup (1/2-inch) cubed French bread baguette, crusts removed
  • 1 1/2 tablespoons smoked almonds
  • 1 tablespoon extravirgin olive oil
  • 1 tablespoon sherry vinegar or red wine vinegar
  • 1/4 teaspoon Spanish smoked paprika
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon ground red pepper
  • 1 large garlic clove
  • Zucchini:
  • 3 large zucchini (about 1 1/2 pounds)
  • 1 cup dry breadcrumbs
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1/4 cup (1 ounce) grated fresh Parmesan cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup egg substitute
  • Cooking spray

Preparation

  1. 1. Preheat broiler.
  2. 2. To prepare sauce, cut bell peppers in half lengthwise; discard seeds and membranes. Place bell pepper halves and tomatoes, skin sides up, on a foil-lined baking sheet; flatten bell peppers with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and coarsely chop, reserving any liquid.
  3. 3. Combine bell peppers, reserved liquid, tomatoes, and next 8 ingredients (through garlic) in a blender or food processor; process until smooth.
  4. 4. Preheat oven to 400°.
  5. 5. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray. Bake at 400° for 25 minutes or until golden brown. Serve immediately with sauce.
Katherine Cobbs,
July 2008

Nutritional Information

  • Calories: 170
  • Calories from fat: 30%
  • Fat: 5.6g
  • Saturated fat: 1.3g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 1.3g
  • Protein: 8.4g
  • Carbohydrate: 23.4g
  • Fiber: 3.9g
  • Cholesterol: 3mg
  • Iron: 1.9mg
  • Sodium: 434mg
  • Calcium: 107mg