Oven-Fried Zucchini Fries with Herbed Buttermilk Dipping Sauce

Oven-Fried Zucchini Fries with Herbed Buttermilk Dipping Sauce

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From: Diabetic Living Magazine

These easy oven-baked veggie fries are made from thick slices of zucchini dipped in a seasoned breadcrumb batter. Served with an herbed buttermilk dipping sauce, they're so good, you may just prefer them over regular potato fries!

Ingredients 8 servings

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Original recipe yields 8 servings
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  • Zucchini Fries
  • Cooking spray
  • ½ cup whole-wheat flour, divided
  • 1¼ pounds zucchini, cut into 3x ½-inch sticks
  • 2 egg whites, lightly beaten
  • ¼ cup lowfat buttermilk
  • ½ cup fine dry whole-wheat breadcrumbs
  • 1 tablespoon salt-free seasoning blend, such as Mrs. Dash Original
  • Dipping Sauce
  • 1 (6 ounce) container plain fat-free yogurt
  • ⅓ cup lowfat buttermilk
  • 2 tablespoons snipped fresh chives
  • 1 tablespoon chopped fresh parsley
  • 2 teaspoons chopped fresh dill
  • 2 cloves garlic, minced
  • ½ teaspoon onion powder
  • ¼ teaspoon ground pepper
  • Pinch of cayenne pepper

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Line a large baking sheet with foil. Coat the foil with cooking spray; set aside.
  2. Place ¼ cup flour in a resealable plastic bag. Add zucchini to the bag; seal the bag and toss to coat. Remove the zucchini from the bag.
  3. Combine egg whites and ¼ cup buttermilk in a shallow dish. Combine the remaining ¼ cup flour, the breadcrumbs, and seasoning blend in a small bowl. Working in batches, place one-fourth of the breadcrumb mixture in the previously used resealable plastic bag. Dip one-fourth of the zucchini sticks in the egg white mixture and drain off any excess. Transfer the zucchini to the breadcrumb mixture in the bag; seal the bag and toss until all sides of the zucchini sticks are coated with the breadcrumb mixture. Remove the coated zucchini from the bag. Add another one-fourth of the breadcrumb mixture to the bag along with one-fourth more of the zucchini. Continue until all of the zucchini has been coated. Arrange the coated zucchini fries in a single layer on the prepared baking sheet. Coat the fries with cooking spray.
  4. Bake on the center rack of the oven for 7 minutes. Turn the zucchini fries and coat with cooking spray. Bake for about 7 minutes more or until the coating is crisp and golden and the zucchini is tender.
  5. Meanwhile, combine yogurt and ⅓ cup buttermilk in a small bowl. Stir in chives, parsley, dill, garlic, onion powder, ground pepper, and cayenne pepper. Serve the zucchini fries with the dipping sauce.

Nutrition information

  • Serving size: 6-7 zucchini sticks and about 2½ tablespoons dip
  • Per serving: 94 calories; 1 g fat(0 g sat); 2 g fiber; 15 g carbohydrates; 6 g protein; 25 mcg folate; 1 mg cholesterol; 5 g sugars; 228 IU vitamin A; 14 mg vitamin C; 97 mg calcium; 1 mg iron; 123 mg sodium; 326 mg potassium
  • Nutrition Bonus: Vitamin C (23% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1 vegetable, ½ lean protein, ½ starch

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