Name: Bell Pepper Oven Fries
Total time: 40 min
Ingredients: Cooking spray; 2 medium red, orange or yellow bell peppers; 0.33333333333 cup all-purpose flour; 2 egg whites; 2 tablespoons water; 0.5 cup panko breadcrumbs; 0.33333333333 cup grated Parmesan cheese; 1.5 teaspoons onion powder, divided; 1 teaspoon smoked paprika; 0.25 teaspoon salt, plus 1/8 teaspoon, divided; 0.25 teaspoon ground pepper, plus 1/8 teaspoon, divided; 0.25 cup low-fat plain Greek yogurt; 2 tablespoons mayonnaise; 1 tablespoon sherry vinegar

Bell Pepper Oven Fries

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These crispy bell pepper oven fries are a great way to add more colorful veggies to your plate. A crispy breaded coating adds crunch on the outside, while keeping the peppers tender inside. The simple creamy dipping sauce with Greek yogurt and sherry vinegar adds a tart and tangy finish.

Carolyn Casner

Published on November 18, 2020

Active Time:

25 mins

Total Time:

40 mins

Servings:

Nutrition Profile:

Low Carbohydrate Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

Cooking spray
2 medium red, orange or yellow bell peppers
⅓ cup all-purpose flour
2 egg whites
2 tablespoons water
½ cup panko breadcrumbs
⅓ cup grated Parmesan cheese
1 ½ teaspoons onion powder, divided
1 teaspoon smoked paprika
¼ teaspoon salt, plus 1/8 teaspoon, divided
¼ teaspoon ground pepper, plus 1/8 teaspoon, divided
¼ cup low-fat plain Greek yogurt
2 tablespoons mayonnaise
1 tablespoon sherry vinegar

Directions

Preheat oven to 425°F. Place a wire rack on a large rimmed baking sheet and coat with cooking spray. Core peppers; remove and discard seeds and membranes. Slice the peppers into 1/2-inch rings.
Spread flour in a shallow dish. Lightly whisk egg whites and water in another shallow dish. Combine panko, Parmesan, 1 teaspoon onion powder, smoked paprika and 1/4 teaspoon each salt and pepper in a third shallow dish.
Dredge the pepper rings in the flour, shaking off excess. Next, dredge in the egg white mixture and finally, dredge in the panko mixture, turning to coat well. Transfer to the prepared rack. Coat on all sides with cooking spray. Bake until browned and crispy, 15 to 18 minutes.
Meanwhile, stir yogurt, mayonnaise, vinegar and the remaining 1/2 teaspoon onion powder and 1/8 teaspoon each salt and pepper together in a small bowl. Serve the fries with the sauce.

Nutrition Facts (per serving)

123	Calories
5g	Fat
13g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 2 rings
Calories 123
% Daily Value *
Total Carbohydrate 13g	5%
Dietary Fiber 1g	4%
Total Sugars 2g
Protein 5g	10%
Total Fat 5g	6%
Saturated Fat 1g	5%
Cholesterol 7mg	2%
Vitamin A 1507IU	30%
Sodium 293mg	13%

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.