Name: Baked Parmesan Zucchini Curly Fries
Prep time: 30 min
Total time: 45 min
Ingredients: Cooking spray; 0.25 cup cornstarch; 4 large egg whites, lightly beaten; 1 cup panko (Japanese-style breadcrumbs); 0.75 ounce Parmesan cheese, finely grated (see Tip); 1.5 teaspoons dried oregano; 12 ounces spiralized zucchini noodles (see Tip); 0.25 teaspoon salt; 0.25 cup light ranch dressing; 0.25 cup lower-sodium marinara sauce

Baked Parmesan Zucchini Curly Fries

4.7

(10)

8 Reviews

This healthy recipe combines two bar food favorites--fried zucchini and curly fries--into one tempting package. Serve these baked zucchini fries with a simple dipping sauce made with ranch dressing and marinara sauce for a crowd-pleasing appetizer or a side dish for burgers, chicken or pizza. No matter what you serve them with, they're a fun way to eat more vegetables for kids and adults alike.

By Robin Bashinsky

Updated on March 25, 2020

Prep Time:

30 mins

Additional Time:

15 mins

Total Time:

45 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

Cooking spray
¼ cup cornstarch
4 large egg whites, lightly beaten
1 cup panko (Japanese-style breadcrumbs)
¾ ounce Parmesan cheese, finely grated (see Tip)
1 ½ teaspoons dried oregano
12 ounces spiralized zucchini noodles (see Tip)
¼ teaspoon salt
¼ cup light ranch dressing
¼ cup lower-sodium marinara sauce

Directions

Preheat oven to 425 degrees F. Line 2 baking sheets with parchment paper; coat with cooking spray. Place cornstarch in a shallow dish. Place egg whites in a separate shallow dish. Stir together panko, Parmesan and oregano in a third shallow dish.
Coarsely chop zucchini noodles into 5- or 6-inch-long pieces. Working in batches, dredge the noodles in the cornstarch; shake off excess. Dredge in the egg whites; shake off excess. Dredge in the panko mixture; shake off excess. Arrange the noodles, well spaced apart, in a single layer on the prepared baking sheets. Coat with cooking spray.
Bake until golden and crispy, 10 to 12 minutes. Remove from oven; sprinkle with salt.
Combine ranch and marinara in a shallow bowl; serve alongside the fries.

Tips

Tips: Finely grate Parmesan using the medium holes of box grater (you should get about 1/4 cup).

Look for a package of fresh zucchini noodles in the produce department, or make your own zucchini noodles; you'll need about 3 medium or 2 large zucchini for 12 ounces of zoodles.

Equipment: Parchment paper

Nutrition Facts (per serving)

137	Calories
4g	Fat
18g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 1 cup fries & 2 Tbsp. sauce
Calories 137
% Daily Value *
Total Carbohydrate 18g	6%
Dietary Fiber 2g	8%
Total Sugars 2g
Protein 6g	13%
Total Fat 4g	5%
Saturated Fat 1g	4%
Cholesterol 4mg	1%
Vitamin A 101IU	2%
Vitamin C 0mg	0%
Folate 2mcg	0%
Sodium 340mg	15%
Calcium 48mg	4%
Iron 1mg	4%
Magnesium 5mg	1%
Potassium 240mg	5%

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.