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Oven-Fried Zucchini Sticks

:  August/September 2005, EatingWell for a Healthy Heart Cookbook (2008)

Your rating: None Average: 3.8 (216 votes)

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.


READER'S COMMENT:
"I enjoy dipping zucchini, as well as other veggies, in buttermilk, then seasoned brown rice flour -- and frying them in a third of an inch of olive oil or canola. I got this from Judy Rodgers' Zuni Cafe Cookbook -- she calls them "...
Oven-Fried Zucchini Sticks Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

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

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Preparation

  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. 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.
  3. 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.

Nutrition Bonus: Potassium (15% daily value).

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1 1/2 vegetable


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Recipe Categories

Style/Theme
Comfort foods
Kid-friendly
Makeover
Quick (total 30 min. or less)
Vegetarian
Ease of Preparation
Moderate
Total Time
30 minutes or less
Type of Dish
Appetizer
Side dish, vegetable
Servings
4
Preparation/ Technique
Bake
Healthy Frying
Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
Meal/Course
Appetizers
Dinner

Season
Spring
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Winter
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Super Bowl
Publication
August/September 2005
EatingWell for a Healthy Heart Cookbook (2008)
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