Zucchini Oven Fries

These baked Zucchini Oven Fries with Parmesan and Panko are just as crisp as fried fries with only a fraction of the calories. They could possibly be kid friendly as well.

Yield:
Serves 6
Category:
Vegetables
Cuisine:
American
Prep Time:
20 min
Cooking Time:
20 min
Total Time:
40 min

INGREDIENTS:

  • 3 medium 7-inch zucchini cut into 1/2 inch x 3 1/2-inch “sticks” (about 1 1/4 pounds)
  • 1/2 cup Panko breadcrumbs
  • 1/3 cup white whole wheat flour or all-purpose flour
  • 1/4 cup finely grated Parmesan cheese
  • 1/2 teaspoon kosher salt
  • ¼ teaspoon onion powder
  • 1/4 teaspoon ground black pepper
  • 2 large egg whites
  • Cooking spray

DIRECTIONS:

  1. Make the fries: Position racks in the center of your oven and preheat the oven to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.
  2. Spread the sliced zucchini onto paper towels or a damp kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
  3. In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
  4. Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet. Line up the sticks so that they are near each other and all fit, but make sure they do not touch. Repeat with remaining zucchini.

Print