Baked Zucchini Waffle Fries with Creamy Herb Dip

Baked Zucchini Waffle Fries with Creamy Herb Dip

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From: EatingWell.com, September 2019

These crispy baked zucchini waffle fries with a ranch-style dipping sauce are a super-fun snack, appetizer or side dish. You can use all sorts of herbs in the creamy dipping sauce, including chives, dill, tarragon or parsley—or a combo. Pickle fans will love the sauce with dill, which pairs especially nicely with the Old Bay in the breadcrumb coating on the zucchini. To create the waffle shape, you can use a mandoline or special waffle cutter, such as the Borner Wave Waffle Cutter, which sells for about $25. This healthy fry recipe would also be delicious with regular sliced zucchini rounds if you'd rather not fuss with special equipment at all.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • Cooking spray
  • 1 large zucchini (12 ounces), trimmed
  • ¾ cup fine dry breadcrumbs, preferably whole-wheat
  • 2 teaspoons Old Bay seasoning
  • ½ teaspoon ground pepper, divided
  • 2 large eggs
  • 1 tablespoon water
  • ¼ cup low-fat plain Greek yogurt
  • 2 tablespoons mayonnaise
  • 1 tablespoon lemon juice
  • ½ teaspoon garlic powder
  • ⅛ teaspoon salt
  • ¼ cup chopped herbs such as chives, dill, tarragon and/or parsley

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Place a wire rack on a large rimmed baking sheet and coat with cooking spray.
  2. Following manufacturer's instructions, cut zucchini into waffle slices with a hand-held mandoline or waffle cutter.
  3. Combine breadcrumbs, Old Bay and ¼ teaspoon pepper in a pie pan. Whisk eggs and water together in a second pie pan. Dip the zucchini slices into the egg mixture and then coat both sides with the breadcrumb mixture. Place the coated zucchini on the prepared rack. Coat with cooking spray. Bake until browned and crispy, 25 to 30 minutes.
  4. Meanwhile, whisk yogurt, mayonnaise, lemon juice, garlic powder, salt and the remaining ¼ teaspoon pepper in a small bowl. Stir in herbs; serve with the zucchini fries.
  • Equipment: Mandoline or waffle cutter

Nutrition information

  • Serving size: ½ cup fries & 4 tsp. sauce
  • Per serving: 84 calories; 5 g fat(1 g sat); 1 g fiber; 7 g carbohydrates; 4 g protein; 20 mcg folate; 30 mg cholesterol; 2 g sugars; 0 g added sugars; 214 IU vitamin A; 12 mg vitamin C; 26 mg calcium; 1 mg iron; 237 mg sodium; 182 mg potassium
  • Nutrition Bonus: Vitamin C (20% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 fat, ½ starch

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