Parmesan-Crusted Zucchini Fries

Name: Parmesan-Crusted Zucchini Fries
Total time: 33 min
Yield: Serves 4 (serving size: 6 zucchini fries and 2 tablespoons sauce)
Ingredients: ⅓ cup (about 1 1/2 ounces) finely shredded fresh Parmesan cheese; ⅓ cup panko (Japanese breadcrumbs); ½ teaspoon garlic powder; ½ teaspoon dried basil; ⅛ teaspoon ground red pepper; 1 large egg, beaten; 3 small zucchini (1 1/4 pounds); Cooking spray; ½ cup tomato-basil pasta sauce

7 Ratings
6 Reviews

These savory Parmesan-Crusted Zucchini Fries are less than 100 calories, so go ahead and splurge on their cheesy, garlicky goodness.

Recipe by Oxmoor House January 2013

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Credit: Oxmoor House

Recipe Summary

hands-on:

13 mins

total:

33 mins

Yield:

Serves 4 (serving size: 6 zucchini fries and 2 tablespoons sauce)

Nutrition Info

Ingredients

⅓ cup (about 1 1/2 ounces) finely shredded fresh Parmesan cheese
⅓ cup panko (Japanese breadcrumbs)
½ teaspoon garlic powder
½ teaspoon dried basil
⅛ teaspoon ground red pepper
1 large egg, beaten
3 small zucchini (1 1/4 pounds)
Cooking spray
½ cup tomato-basil pasta sauce

Directions

Step 1
Preheat oven to 450°.

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Step 2
Combine first 5 ingredients in a small shallow bowl. Place egg in a separate shallow bowl.
Step 3
Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in panko mixture; pressing to coat. Place zucchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray.
Step 4
Bake at 450° for 20 minutes or until golden brown. Serve immediately with pasta sauce.

Chef's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Source

Cooking Light Crave!

Nutrition Facts

Per Serving:

94 calories; fat 3.9g; saturated fat 1.6g; mono fat 1.1g; poly fat 0.3g; protein 6.4g; carbohydrates 9.3g; fiber 1.8g; cholesterol 58mg; iron 0.9mg; sodium 251mg; calcium 128mg.

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Cas

08/26/2016

1 If tasty, why tasty? 2 If not anything special, then why not special? 3 If they were great, why were they great? 4 Why did some try flour? Did they try the posted recipe first and not like it? Then why not? 5 Has anyone tried any other veggies? 6 Any other tips?

JaneGalt37

07/15/2014

Healthy, delicious, easy to make, great alternative to fries and even the kids couldn't get enough crunchy goodness. Make more than you think you need. Note: I dipped the squash in flour before the egg bath - worked perfectly. Also, I used leftover zucchini from a charcoal grill that were still a little bit firm. Probably added extra flavor, and they were amazingly not overcooked after baking in this recipe. From now on I'll plan it that way. :)

EICrabb

05/31/2014

These turned out great! We dipped in flour first and then the panko and cheese. Delicious!

Lisajane

09/18/2013

These weren't as good as I had hoped they would be. Tasty, but not really anything special. I would reduce the baking time to 20 - 25 min.

GeorgiaBoy61

07/14/2013

Tasty!

SallyFaiella

03/12/2013

These were ok...nothing special.

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Parmesan-Crusted Zucchini Fries

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Recipe Summary

Ingredients

Directions

Chef's Notes

Source

Nutrition Facts

Reviews (6)

All Reviews for Parmesan-Crusted Zucchini Fries

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Parmesan-Crusted Zucchini Fries

Gallery

Recipe Summary

Ingredients

Directions

Chef's Notes

Source

Nutrition Facts

Reviews (6)

All Reviews for Parmesan-Crusted Zucchini Fries