Baked Zucchini Fries

http://greenlitebites.com/2007/12/30/baked-zucchini-fries/
zucchiniFries1

Making the tilapia last night reminded me of another breaded favorite of mine, the zucchini fry. Yes, yes I know they aren’t really fries but when you are craving something and want that fry like experience, dipping in ketchup and all, this may satisfy you.

The toddler and I knocked off a batch for lunch today. However, the husband won’t go near them with a ten foot pole. Fine be me, I don’t want to share anyway. :~)Baked Zucchini Fries

  • 1 medium-large zucchini cut into large fry like pieces
  • ½ cup (30g) Fiber One Cereal (or All Bran)
  • ¼ cup (20g) Parmesan Cheese
  • ½-1 tsp onion powder
  • ½-1 tsp garlic powder
  • 1 tsp Italian Seasoning
  • Salt & Pepper
  • 1 egg beaten
  • Non-stick cooking spray

Preheat the broiler.

Place the cereal, parmesan cheese, and spices, in a blender or food processor to make the breading. Put the breading in a medium Ziploc bag.

Dip the zucchini slices in the beaten egg (you could use just the white) and drop about half the batch in the bag. Shake to coat. It will be easier to shake if there is air in the bag. Sometimes I blow a bit in the corner of the Ziploc before I seal completely.

Baked Zucchini Fries prep 1Baked Zucchini Fries prep 2Baked Zucchini Fries prep 2

Spray a foiled line cookie sheet with non-stick cooking spray and place the coated zucchini. Spray the tops with a little more coking spray.

Broil 2 racks from the top for about 2-3 minutes a side.

Approx Nutritional Information per serving
Servings Amt per Serving
2 1/2 of the batch
Calories Fat Fiber WWPs
154 7g 9g old: 3 new: 4
Sugar Sat Fat Carbs Protein
4g 3g 21g 11g
27 comments »»
Posted in: 3 WWP, 4 WWPP, Food Photos, Lunch Ideas, Side Dish Ideas, Snack Ideas, Toddler Approved
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27 Comments and 0 Replies

  1. swizzlepop

    OMG I LOVE these! I haven’t made them in forever but they are right up there with the butternut squash fries. So delish you forget their healthy! I used egg whites in a carton when I made mine. The same recipe is yummy with cauliflower too!

  2. mamalove

    Yum, these sound awesome! You think I can just omit the cheese to make it dairy-free or would I need to replace it with anything?

  3. roni

    mamalove – Good question! I think you can but the cheese helps give it a little bit of the crunch and ads to the flavor of course. If you try it let me know how it comes out!

  4. Donna

    Hi Roni–I made these over the weekend. Loved them! The husband loved them too–which was really shocking as he is all about ‘real’ fried food! Sadly, my children are not zucchini fans–but like you I don’t like to share anyway!!

  5. stephany

    I have to thank you for this recipe. I & hubby loved them, and my 12 and 15 year old boys did too. I thought I would pass out when my youngest said “umm these are great Mom” and went back for more. Normally he complains about most vege dishes. Keep up the great recipes!!

  6. nicole

    these look great! i’ll have to try them. is that all you cook them…6-8 minutes? are they supposed to have a bit of “crunch” to them still? i guess i’m just comparing them to other baked zucchini and eggplant recipes that take much longer to cook. thanks for all your ideas!

  7. Mel

    Roni,

    These where great except I ran out of eggs so I didnt coat them with egg and they where still great. I just went them a little with a sprinkle of water before I “breaded” them.

    Mel

  8. Sara

    I just tried these this past weekend. Goodness….these are excellent! Thanks Roni for such a great idea. This is now one of my favorite recipes. They are so easy and quick to make.

  9. Megan

    These were good, but the breading didn’t stay on so well. They were more like seasoned zucchini sticks (with a little coating). Any suggestions to make it stick better? Maybe if I press the coating rather than shaking it in the bag? I thought it got a little too soggy that way. Just a thought :) but still tasty! Good with yellow squash too.

  10. roni

    Megan – Thanks for the feedback. To be honest, I don’t use the bag technique that much anymore. I tend to just roll on a plate. That being said you do have to be delicate with them.

  11. Annalisa

    These are A-Mazing. I am not a zucchini person but try to get it when I can. Mine did not come out crunchy but they were so tasty. I made them with the oat crusted talapia. So good! Thanks for the good recipes.

  12. April

    I was amazed at how good these were! I had them with a grilled cheese and tomato soup. I used sunburst/pattypan squash, cause they are what I happened to have. I also used Heritage O’s cereal by Natures Path instead of the Fiber One (I try not to eat HFCS), and it worked great. I can’t wait to make these again using zucchini! Thanks for the great and super easy recipe.

  13. LIsa

    Can you freeze these zucchini fries? I ask because I have a toddler that might like them and it would be a great, quick snack to take out of the freezer and warm up a bit. I do that with sweet potato fries so I thought this would work too.

  14. roni

    Lisa – Good question. I’m a big fan of freezing but I’m not sure these will translate well. I can see them being real mushy once defrosted.

    BUT I always say it never hurts to try. If you do please let us know!!

  15. Jennifer

    I just took these out of the oven for my dinner tonight and OMG they smell so good!! Unfortunately I have to cook my dinner before work, so I hope they stay okay for tonight.

  16. Sara

    Omg. Sooo good. I just made them and am trying them now. So delicious. I recently ran across your website and I love it. I love how you take all of the guess work out of everything by posting how many calories per serving. I think it is so great. I am definitely a fan now.

  17. roni

    I am considering updating all old recipes but I’m still figuring out the new points. For this one you really only have to count the breading. I’m still getting 2 points on the new plan.

  18. erica

    Thanks Roni! I know it’s an endeavor! I was on the WW plan a year ago and went back to college…Well. unfortunately I gained it all back…..I have all of the new materials and then found your site! I LOVE what I have seen so far! thanks for all you do!!!!!

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