Recipe Image

Oven-Fried Zucchini Fries with Herbed Buttermilk Dipping Sauce

  • 30 m
  • 50 m
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

    • 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

Directions

  • 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.
ALL RIGHTS RESERVED © 2019 EatingWell.com Printed From EatingWell.com 10/17/2019