Oven Baked Zucchini Fries

Oven baked with panko, zucchini fries lighten up from the usual deep fried appetizer.
Oven Baked Zucchini Fries

Oven Baked Zucchini Fries

by Sue Lau | Palatable Pastime

I do love a good crisp appetizer! But the oil from deep-frying doesn’t love me, As well, I love Italian type foods just about anytime, and when slimming down, it becomes harder to work into a menu because I just don’t care for shirataki noodles, which are low carb.

These do have some amount of carb from the panko. And when baking with panko, be aware that it is really designed for actual deep frying of tempura and so doesn’t brown as easily in the oven as it does in the fryer. Adding a bit of oil spray does help. But still, they may not be as golden as what you are used to, although they will still be nice and crispy.

I find this a great way to satisfy my cravings while still toeing the line and being good with nutrition. I hope you do as well.

~Sue

Oven Baked Zucchini Fries

  • Servings: 2-3
  • Time: 35mins
  • Difficulty: easy
  • Print

Oven Baked Zucchini Fries
Ingredients:

  • 1 small zucchini
  • Seasoned flour (1 cup flour, 1 teaspoon Italian seasoning, 1/2 teaspoon garlic powder)
  • 2 eggs
  • 1 tablespoon milk
  • 1 cup panko
  • 1 cup grated Parmesan
  • marinara sauce (for dipping; optional)

Method:

  1. Preheat oven to 400F.
  2. Cut zucchini into fry shapes.
  3. Rinse zucchini and drain.
  4. Beat eggs with milk and set aside in a small bowl.
  5. Dredge wet zucchini fries into seasoned flour, shaking off excess.
  6. Dip zucchini into beaten egg mixture, then into panko mixed with Parmesan to coat.
  7. Place zucchini on a nonstick baking sheet in a single layer without sides touching; spray liberally with nonstick spray or cooking oil.
  8. Bake 15-25 minutes or until golden, turning once during bake time.
  9. Serve with marinara sauce, if desired.

From the kitchen of palatablepastime.com


Oven Baked Zucchini Fries

You might also like:

Spaghetti Squash Tetrazzini

Sue’s “Almost Famous Meatballs”

Marinara Sauce

Can’t Find a Recipe? | Help
Recipe Index A-M | Recipe Index N-Z | Home

7 Comments

  1. Kathy D says:

    This recipe IS delicious!!!! I’m already craving more. I ador these!! The instructions didn’t say to mix the parmesan in with the panko, but I assumed that is where it went. I halved the seasoned flour and the panko/parmesan mixture and all of the amounts were perfect for 2 small zucchini. They crisped up beautifully and the flavor is wonderful. I will put these into my new best-of-the-best file for 2015. Thank you!

    Like

  2. TeresaS says:

    These looked so yummy I had to make them…the first thing out of the hubby’s mouth was…”What are these things?”…I told him and he wasn’t very happy…but just a short time later he said…”These things grow on you”…and by the time I was clearing the table…he had eaten all of his zucchini fries…now on to the cooking process…there’s was too much flour mixture and panko mixture…I used 2 small zucchini’s and had lots, I mean lots, of those mixtures leftover…with that said this was a big hit with the hubby!!! Made for “Best of 2015” tag game…recommend by Kathy D…thanks

    Like

  3. TeresaS says:

    At first hubby said he don’t like zucchini…after a couple bites he said these are growing on me…guess who ate all his veggies…this are really easy to prepare they came out nice and tender but not mushy…made for “Best of 2015” tag game…

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s