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Katie's Cucina

Baked Zucchini Fries

baked zucchini fries via KatiesCucina.com

Looking for a healthy alternative to french fries? Why not try my baked zucchini fries? Much healthier than the fried variety and gives your brain an illusion that you are eating steak fries. I served these up last week when I made the spicy beef sliders. My husband is a big fan of zucchini so I didn’t expect any gripes or moans to come from him when he saw I was serving up a side of zucchini fries with our burgers. We do not eat french fries often and since making these zucchini fries over the past year we rarely ever eat traditional french fries with our burgers.

I digress.

As I suspected, I was correct. He was actually really excited to have zucchini fries with his burger! Which I think, secretly is partly why I married the man. He loves his veggies just like I do! I served up a side of the cilantro jalapeno sauce I served with the burgers. I recognize this makes these “healthy fries” a tad bit worse for you, but listen… you have to live a little! These fries are good on their own but great with the sauce! The next time you fire up the grill and cook burgers–think about making these baked zucchini fries instead of the traditional potato french fry!

baked zucchini fries via KatiesCucina.com

Adapted from Weight Watchers

Baked Zucchini Fries

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Yield: 4

Baked Zucchini Fries

Ingredients

    For the Fries:
  • Cooking Spray
  • 1/4 cup all-purpose flour
  • 1 tsp salt
  • 1 tsp Italian seasoning
  • 1 tbsp parmesan cheese, grated
  • 1 cup panko breadcrumbs
  • 3 large eggs whites, whisked until bubbles form
  • 2 medium zucchini
  • For the Sauce:
  • 1/2 cup mayonnaise
  • 1-1/2 cups cilantro leaves
  • 1 jalapeno, seeded
  • 1 tbsp lemon juice

Directions

  1. Preheat the oven to 425 degrees Fahrenheit.
  2. Spray a baking sheet with cooking spray. Then in a shallow bowl combine all-purpose flour, salt, italian seasoning, and parmesan cheese, mix well. In another shallow dish place panko breadcrumbs. In another bowl whisk egg whites until frothy. Place egg whites in a shallow bowl.
  3. Slice the zucchini in half (lengthwise) and then each half into 2 pieces (widthwise). Then, slice each zucchini chunk into 4 fries. Dredge the zucchini fries in the flour mixture and then dip into egg whites followed by the panko bread crumbs. Place coated zucchini on baking sheet and repeat with the remaining ingredients. Bake for 12 minutes until golden brown.
  4. For the Sauce & Slaw: In a large food processor add the mayonnaise, cilantro leaves, jalapeno and lemon juice. Puree for 30 seconds until cilantro leaves and jalapeno are mere specs!
http://www.katiescucina.com/2013/06/baked-zucchini-fries/

   

19 Responses to “Baked Zucchini Fries”

  1. Jo-Anna posted on June 20, 2013 at 10:28 pm (#)

    Oooooh, I just know I’d love these! I love zucchini in anything! Pinning these!

    • Katie replied on June 21st, 2013 at 2:36 pm

      Thanks Jo-Anna! They are so good!

  2. Katrina @ In Katrina's Kitchen posted on June 21, 2013 at 7:26 am (#)

    I love veggies too- and specifically zucchini this time of year! I can’t wait to slice up some of my own :)

  3. rebecca posted on June 21, 2013 at 8:01 am (#)

    these look great need to get my finger out and plant this years zucchini :-)

    • Katie replied on June 21st, 2013 at 2:39 pm

      Rebecca if you grow your own you should definitely have enough zucchini to try this recipe and more!

  4. Caroline Taylor posted on June 21, 2013 at 8:02 am (#)

    I like the sound of these especially with the Parmesan!

  5. Ashley Bee (Quarter Life Crisis Cuisine) posted on June 21, 2013 at 9:46 am (#)

    This will be great when the zucchini is eeeeverywhere this summer :)

  6. Cathy Pollak ~ Noble Pig posted on June 21, 2013 at 9:58 am (#)

    Bring on the zucchini! Love these Katie!

  7. Shaina posted on June 21, 2013 at 11:37 am (#)

    Making “healthy fries” out of veggies is such a great idea. Ive done it with eggplant! Zucchini is next on my list!

  8. Maegan @ The BakerMama posted on June 21, 2013 at 3:25 pm (#)

    These look awesome and easy! I would much rather serve these to my toddler (and myself) than fried potatoes! And I know we would gobble them right up!

    • Katie replied on June 24th, 2013 at 11:10 pm

      Maegan, I hope you guys try them soon!

  9. Suzanne posted on June 21, 2013 at 9:49 pm (#)

    My husband also loves zucchini as a side to burgers – usually we grill it, but will have to try this method of cooking them.

    • Katie replied on June 24th, 2013 at 11:10 pm

      We normally grill zucchini all summer long as well. This is a nice alternative!

  10. Stephanie @ Eat. Drink. Love. posted on June 23, 2013 at 1:24 am (#)

    I only wish I could get my husband on board with these! They look so good!

  11. addie | culicurious posted on June 27, 2013 at 7:34 am (#)

    These look delicious, Katie! I love zucchini served in nontraditional ways. it’s so versatile! :)

  12. Nutmeg Nanny posted on July 3, 2013 at 11:32 pm (#)

    These look fantastic! I’ve really been craving zucchini fries lately :) too perfect!

    • Katie replied on July 9th, 2013 at 11:06 am

      Thanks Brandy! They are so good!

  13. DonnaFaz posted on August 18, 2013 at 9:36 pm (#)

    Wow! These look fabulous. I’ll be trying them asap. I’ve posted some of my favorite zucchini recipes.

    • Katie replied on August 19th, 2013 at 3:57 pm

      Thanks they are so good and will use up a decent amount of zucchini!

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