Oven-Fried Zucchini Sticks
http://www.eatingwell.com/recipes/oven_fried_zucchini.html
From EatingWell: August/September 2005, EatingWell for a Healthy Heart Cookbook (2008)Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.
4 servings | Active Time: 20 minutes | Total Time: 40 minutes
Ingredients
- Canola or olive oil cooking spray
- 1/2 cup whole-wheat flour
- 1/2 cup all-purpose flour
- 2 tablespoons cornmeal
- 1 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
- 2 large egg whites, lightly beaten
Preparation
- Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
- Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
- Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.
Nutrition
Per serving : 127 Calories; 2 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 23 g Carbohydrates; 7 g Protein; 4 g Fiber; 427 mg Sodium; 524 mg Potassium
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 1/2 vegetable