Oven Baked Zucchini Fries offer a lighter take on crispy appetizer from the usual deep fried approach.
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
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:
- Preheat oven to 400F.
- Cut zucchini into fry shapes.
- Rinse zucchini and drain.
- Beat eggs with milk and set aside in a small bowl.
- Dredge wet zucchini fries into seasoned flour, shaking off excess.
- Dip zucchini into beaten egg mixture, then into panko mixed with Parmesan to coat.
- Place zucchini on a nonstick baking sheet in a single layer without sides touching; spray liberally with nonstick spray or cooking oil.
- Bake 15-25 minutes or until golden, turning once during bake time.
- Serve with marinara sauce, if desired.
From the kitchen of palatablepastime.com
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Love deep fried Zucchini – can’t wait to try ’em baked for a lighter, healthier spin. Saving this one for Super Bowl.
I have been wanting to try these. Thanks for sharing!
This recipe looks delicious! 🙂
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!
Typo on the parm. I fixed it. Glad you enjoyed! ~s
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
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…