Baked Golden Zucchini Fries
Formal Description:
Baked Golden Zucchini Fries are a delectable and healthier alternative to traditional potato fries. This savory snack or side dish features zucchini sticks that are coated in a crispy, golden breadcrumb crust and baked to perfection. They offer a delightful crunch and are seasoned with various herbs and spices, making them a flavorful treat for any occasion.
Casual Description:
Baked Golden Zucchini Fries are like the healthier, more exciting cousin of regular french fries. These tasty zucchini sticks are coated in a crispy, golden breadcrumb crust and baked until they’re irresistibly crunchy. They’re loaded with flavor thanks to a mix of herbs and spices, making them the perfect snack or side dish for any meal.
History:
Zucchini fries gained popularity as a healthier alternative to traditional deep-fried potato fries. Zucchinis themselves have been cultivated for thousands of years, with their origins traced back to Central America. However, the concept of turning zucchinis into fries likely emerged in response to the growing demand for nutritious and delicious snacks.
Zucchini fries have become particularly popular in recent years as people seek to incorporate more vegetables into their diets while still enjoying the satisfaction of crunchy, flavorful snacks. This dish also caters to individuals who are gluten-intolerant or looking to reduce their calorie intake by avoiding deep frying.
Components:
To prepare Baked Golden Zucchini Fries, you’ll need the following components:
- 2 medium-sized zucchinis
- 1 cup of breadcrumbs (you can use regular or panko breadcrumbs)
- 1/2 cup of grated Parmesan cheese
- 1 teaspoon of garlic powder
- 1 teaspoon of paprika
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 2 large eggs
- Cooking spray or olive oil for greasing
Steps to Prepare:
Step 1: Preheat the Oven
Preheat your oven to 425°F (220°C). Place a baking sheet lined with parchment paper or a greased baking rack in the oven to heat up.
Step 2: Prepare the Zucchinis
Wash the zucchinis and cut them into sticks or wedges, similar to the size of traditional french fries.
Step 3: Prepare the Coating
In a shallow bowl, combine the breadcrumbs, grated Parmesan cheese, garlic powder, paprika, salt, and black pepper. Mix these ingredients well.
Step 4: Coat the Zucchini Sticks
In another bowl, beat the two large eggs. Take a zucchini stick, dip it into the beaten egg, allowing any excess to drip off, and then coat it thoroughly with the breadcrumb mixture. Repeat this process for all zucchini sticks.
Step 5: Bake
Place the coated zucchini sticks on the preheated baking sheet or rack in a single layer, ensuring they aren’t touching. This allows them to crisp up evenly. Lightly spray or drizzle with olive oil.
Step 6: Bake Until Golden and Crispy
Bake in the preheated oven for about 20-25 minutes or until the zucchini fries turn golden brown and crispy. Flip them halfway through the baking time to ensure even cooking.
Step 7: Serve
Once done, remove the Baked Golden Zucchini Fries from the oven. Allow them to cool for a minute or two, and then serve them immediately. They’re best enjoyed with your favorite dipping sauce, such as marinara, ranch, or aioli.
Time Needed:
The total time needed to prepare Baked Golden Zucchini Fries is approximately 35-40 minutes. This includes preparation (washing, cutting, and coating the zucchini sticks) and baking. It’s a relatively quick and simple recipe, making it an excellent choice for a tasty and nutritious snack or side dish.
Certainly, here are the nutrition facts and health information for Baked Golden Zucchini Fries:
Nutrition Facts (Approximate, per serving):
- Serving Size: 1/4 of the recipe (varies depending on zucchini size)
- Calories: 120-150 calories
- Total Fat: 4-6 grams
- Saturated Fat: 1-2 grams
- Trans Fat: 0 grams
- Cholesterol: 70-80 milligrams
- Sodium: 350-400 milligrams
- Total Carbohydrates: 15-18 grams
- Dietary Fiber: 2-3 grams
- Sugars: 2-3 grams
- Protein: 6-8 grams
- Vitamin A: 8-10% of the Daily Value (DV)
- Vitamin C: 20-25% DV
- Calcium: 15-20% DV
- Iron: 6-8% DV
- Potassium: 400-450 milligrams
Health Information:
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Low in Calories: Baked Golden Zucchini Fries are relatively low in calories compared to traditional deep-fried potato fries, making them a healthier option for those looking to manage their calorie intake.
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Good Source of Fiber: These fries contain a moderate amount of dietary fiber, which can aid in digestion and help you feel full and satisfied.
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Protein: While not a significant source of protein, Baked Golden Zucchini Fries provide a small amount, which can contribute to your overall daily protein intake.
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Vitamins and Minerals: Zucchinis used in this recipe are a good source of vitamins A and C, which are essential for maintaining healthy skin, vision, and immune function. They also provide calcium and iron, although not in large quantities.
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Lower in Saturated Fat: Compared to deep-fried fries, these baked zucchini fries are much lower in saturated fat, which is known to be associated with heart health.
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Reduced Sodium: The sodium content can be adjusted based on the amount of salt added during preparation. Reducing salt intake is generally recommended for maintaining healthy blood pressure.
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Versatile: Zucchinis are a versatile vegetable that can be included in a balanced diet. They are naturally low in calories and high in water content, making them a great choice for weight management.
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Gluten-Free Option: If using gluten-free breadcrumbs, this recipe can be made gluten-free, catering to individuals with gluten sensitivities.
Remember that the exact nutritional values may vary based on the size of the zucchinis used and the specific brands of ingredients. Additionally, the overall health impact of this dish can be influenced by serving size and what it’s paired with, so it’s important to consider the entire meal when assessing its nutritional profile.
