ZUCCHINI FRIES RECIPE
Making zucchini fries is quick and easy. This zucchini fries recipe for Weight Watchers uses any kind of squash and your favorite bread crumbs to create a tasty and healthy treat the whole family will love.
Provided by Meagen Brosius
Categories Weight Watchers
Time 22m
Number Of Ingredients 7
Steps:
- First we need to get that oven preheating to 425 degrees Fahrenheit.
- Spray your baking sheet with cooking oil spray to keep the fries from sticking and then set it aside.
- Next up we need to prep our flour mixture and breadcrumbs. Mix together the flour, Italian seasoning, and salt in one bowl and put the breadcrumbs in another bowl.
- Now we need to cut up our zucchini! We'll cut them into pieces a little smaller than a pickle spear. Cut your squash in half and then cut each half into two pieces. Each one of those pieces can be cut into four fries, lengthwise.
- To coat the zucchini fries we need to dredge them in the flour mixture first and then dip them into the egg whites before finally coating them in the breadcrumbs.
- Now they are ready for the oven! Put them on your prepped baking sheet and roast them for about 12 minutes.
- Turn them once. Don't overhandle them while baking or the coating may be knocked off!
Nutrition Facts : Calories 264 calories, Carbohydrate 25 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 15 grams fat, Fiber 3 grams fiber, Protein 7 grams protein, SaturatedFat 2 grams saturated fat, ServingSize 1, Sodium 628 grams sodium, Sugar 4 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 12 grams unsaturated fat
ZUCCHINI FRIES
Make and share this Zucchini Fries recipe from Food.com.
Provided by Kittencalrecipezazz
Categories Healthy
Time 24m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Cut zucchini in half widthwise, then cut each half lengthwise into 8 wedges; set aside.
- In bowl combine the flour, onion salt, oregano and garlic powder.
- Combine the egg, milk and oil; stir into the dry ingredients just until blended.
- Dip zucchini wedges in batter, then roll in crushed cereal.
- In a deep fryer or electric frypan, heat oil to 375 degrees.
- Fry zucchini wedges, a few at a time, for 3-4 minutes or until golden brown, drain on paper towels.
- Delicious!
Nutrition Facts : Calories 233.7, Fat 5, SaturatedFat 1.3, Cholesterol 49.3, Sodium 268.9, Carbohydrate 41.8, Fiber 2.4, Sugar 4.5, Protein 6.7
BAKED ZUCCHINI STICKS
Steps:
- Preheat the oven to 425°F. Spray 2 large baking sheets with cooking spray and set aside.
- Cut each zucchini into 16 equal size sticks about 3-inches long and 1/2-inch thick.
- In a small bowl, beat the egg whites and season with salt and pepper. In a medium shallow bowl, combine the breadcrumbs, Romano cheese, garlic powder and mix well.
- Dip zucchini sticks into the egg whites then into the bread crumbs, a few at a time and coat well.
- Place the breaded zucchini sticks in a single layer on the prepared baking sheets and spray with more oil on top. Bake for about 22-25 minutes, or until golden brown. Serve with 1/2 cup marinara sauce for dipping if desired.
- Preheat the air fryer 400F. Air fry in a single layer, in batches, 12 to 14 minutes, turning halfway until golden.
Nutrition Facts : ServingSize 16 sticks, Calories 154 kcal, Carbohydrate 26 g, Protein 9 g, Fat 2 g, SaturatedFat 0.5 g, Sodium 327 mg, Fiber 3 g, Sugar 7 g
ZUCCHINI FRIES - 2 PTS. WW
If you like crispy, battered zucchini, this is the lowfat alternative for you!! I could not believe it, but they came out crispy!! The egg whites are the secret. The recipe below is straight off the WW website. The flour definitely needs MORE seasoning though - garlic? Cayenne? Salt after they're out of the oven? I will be perfecting this for our family's tastes, but these zukes are going into our regular rotation!! Like I said, if you are looking for a lowfat batter alternative that's is NOT like the "corn flake baked" variety....this is for you!
Provided by Lyssie71
Categories Vegetable
Time 20m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 500ºF. 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 10 minutes.
- Serving size: about 8 fries.
- Variations.
- Use this technique with any summer squash or even eggplant. Works great with thick-cut onion rings or even green tomatoes.
Nutrition Facts : Calories 115.5, Fat 1.4, SaturatedFat 0.3, Sodium 619.5, Carbohydrate 19.9, Fiber 2, Sugar 3.8, Protein 6
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- 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.
- Slice each zucchini in half lengthwise and then each half into 2 pieces widthwise. Next slice each zucchini chunk into 4 fries. 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.
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