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Oven-Fried Zucchini Fries with Herbed Buttermilk Dipping Sauce
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!”
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
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
1Preheat oven to 450°F. Line a large baking sheet with foil. Coat the foil with cooking spray; set aside.
2Place 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.
3Combine 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.
4Bake 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.
5Meanwhile, 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.