Healthy Ingredient Recipes Healthy Vegetable Recipes Healthy Squash Recipes Healthy Zucchini Recipes Oven-Fried Zucchini Sticks 4.0 (14) 14 Reviews 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. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 16, 2019 Print Rate It Share Share Tweet Pin Email Cook Time: 20 mins Additional Time: 20 mins Total Time: 40 mins Servings: 4 Yield: 2 dozen Nutrition Profile: Dairy-Free High Fiber Low Added Sugars Low Fat Low-Calorie Vegetarian Jump to Nutrition Facts Ingredients Canola or olive oil cooking spray ½ cup whole-wheat flour ½ cup all-purpose flour 2 tablespoons cornmeal 1 teaspoon salt ½ 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 Directions Preheat oven to 475 degrees F. Coat a large baking sheet with cooking spray. 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. 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. Tips Easy cleanup: Recipes that require cooking spray can leave behind a sticky residue that can be hard to clean. To save time and keep your baking sheet looking fresh, line it with a layer of foil before you apply the cooking spray. Rate it Print Nutrition Facts (per serving) 129 Calories 3g Fat 23g Carbs 6g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 6 zucchini sticks Calories 129 % Daily Value * Total Carbohydrate 23g 8% Dietary Fiber 3g 11% Total Sugars 4g Protein 6g 12% Total Fat 3g 3% Saturated Fat 0g 1% Vitamin A 342IU 7% Vitamin C 31mg 34% Folate 46mcg 12% Sodium 423mg 18% Calcium 33mg 3% Iron 2mg 8% Magnesium 48mg 12% Potassium 520mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved