Oven-Fried Zucchini Sticks

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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.

Cook Time:
20 mins
Additional Time:
20 mins
Total Time:
40 mins
Servings:
4
Yield:
2 dozen

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

  1. Preheat oven to 475 degrees 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.

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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.

Nutrition Facts (per serving)

129 Calories
3g Fat
23g Carbs
6g Protein
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.

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