Name: Parmesan-Rosemary Baked Zucchini Fries
Total time: 45 min
Ingredients: 0.333 cup all-purpose flour; 3 large egg whites; 1 tablespoon water; 1 cup panko breadcrumbs, preferably whole-wheat; 0.25 cup grated Parmesan cheese; 2 teaspoons chopped fresh rosemary; 0.5 teaspoon salt; 0.5 teaspoon ground pepper; 1 pound zucchini and/or summer squash (about 2 medium), cut into 1/2-by 4-inch sticks

Parmesan-Rosemary Baked Zucchini Fries

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These fries are great as an appetizer with a dipping sauce, such as ranch dressing or marinara sauce, or alongside just about anything from burgers to fish. Have an air fryer? You can use that too!

Hilary Meyer

Published on May 27, 2021

Parmesan-Rosemary Zucchini Fries — Photo: Jason Donnelly

Active Time:

20 mins

Total Time:

45 mins

Servings:

Nutrition Profile:

Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

⅓ cup all-purpose flour
3 large egg whites
1 tablespoon water
1 cup panko breadcrumbs, preferably whole-wheat
¼ cup grated Parmesan cheese
2 teaspoons chopped fresh rosemary
½ teaspoon salt
½ teaspoon ground pepper
1 pound zucchini and/or summer squash (about 2 medium), cut into 1/2-by 4-inch sticks

Directions

Preheat oven to 425°F. Line a rimmed baking sheet with foil. Place a wire rack on top and coat with cooking spray. (Or to air-fry, see Tip.)
Place flour in a shallow dish. Whisk egg whites and water in another shallow dish until foamy. Combine breadcrumbs, Parmesan, rosemary, salt and pepper in a third shallow dish. Working in batches, toss zucchini (or summer squash) in the flour to coat. Dip in the egg white, shaking off the excess. Toss in the breadcrumb mixture, pressing to adhere. Transfer to the wire rack, spacing the fries close together without touching. Coat the fries with cooking spray.
Bake until golden and crispy, flipping once halfway, 20 to 25 minutes. Serve immediately.

Tips

To air-fry: Coat the air-fryer basket with cooking spray. Bread the fries as directed in Step 2, placing them in the basket. Coat the fries with cooking spray. Cook, in batches if necessary, at 360°F, flipping halfway, until golden and crispy, 10 to 12 minutes.

Nutrition Facts (per serving)

110	Calories
2g	Fat
16g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup
Calories 110
% Daily Value *
Total Carbohydrate 16g	6%
Dietary Fiber 2g	7%
Total Sugars 3g
Protein 7g	14%
Total Fat 2g	3%
Saturated Fat 1g	5%
Cholesterol 4mg	1%
Vitamin A 264IU	5%
Sodium 403mg	18%
Potassium 335mg	7%

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.