recipe

Baked Golden Zucchini Fries

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Baked Golden Zucchini Fries

Description:
Baked Golden Zucchini Fries are a delicious and healthier alternative to traditional french fries. These crispy, golden-brown fries are made from fresh zucchini coated with a flavorful seasoning mixture and baked to perfection. They make for a fantastic snack, appetizer, or side dish, offering a delightful combination of crunch and savory zucchini goodness.

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History:
The exact origin of zucchini fries is unclear, but they are part of the wider trend of turning vegetables into fun and tasty snacks. Zucchini, also known as courgette, is a popular summer squash that is widely used in Mediterranean and Italian cuisines. The idea of turning zucchini into fries likely emerged as a way to make vegetables more appealing, especially to picky eaters or those looking for a healthier snack option. Baking instead of frying adds a healthier twist to this dish.

Components:

  • 2 medium-sized zucchinis
  • 1 cup breadcrumbs (you can use panko for extra crispiness)
  • 1/2 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 large eggs
  • Cooking spray or olive oil for coating

Steps to Prepare:

Note: This recipe makes approximately 4 servings.

Step 1: Preheat the Oven

  • Preheat your oven to 425°F (220°C). Place a baking sheet lined with parchment paper in the oven as it preheats. This will help ensure extra crispiness.

Step 2: Prepare the Zucchini

  • Wash and dry the zucchinis. Cut off both ends, and then slice them into fries-like shapes, about 1/2 inch (1.3 cm) thick and 3-4 inches (7-10 cm) long.

Step 3: Create the Coating Mixture

  • In a bowl, combine the breadcrumbs, grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper. Mix well to evenly distribute the seasonings.

Step 4: Coat the Zucchini

  • In a separate bowl, beat the eggs. Dip each zucchini fry into the beaten eggs, allowing any excess to drip off, and then coat them with the breadcrumb mixture. Press the coating onto the zucchini fries to ensure it sticks.

Step 5: Bake

  • Take the preheated baking sheet from the oven and lightly grease it with cooking spray or a drizzle of olive oil. Place the coated zucchini fries onto the sheet in a single layer, ensuring they are not overcrowded. This helps them crisp up evenly.
  • Bake in the preheated oven for about 20-25 minutes or until the fries are golden brown and crispy, turning them once halfway through the cooking time for even browning.

Step 6: Serve

  • Remove the zucchini fries from the oven and let them cool slightly. Serve them hot with your favorite dipping sauce, such as marinara, ranch dressing, or aioli.

Total Time:
The preparation and baking time for Baked Golden Zucchini Fries typically take around 40-45 minutes, including prep and baking. This time may vary slightly depending on your oven’s performance and the size of the zucchini fries. It’s always best to keep an eye on them to ensure they reach the desired level of crispiness. Enjoy your delicious and nutritious zucchini fries!

Nutrition Facts for Baked Golden Zucchini Fries

Here are the approximate nutrition facts for a serving of Baked Golden Zucchini Fries, assuming the recipe is divided into four equal servings:

  • Calories: Approximately 180-200 calories per serving.
  • Total Fat: About 7-9 grams per serving, primarily from the coating and Parmesan cheese.
  • Saturated Fat: Around 2-3 grams per serving, originating mainly from the Parmesan cheese.
  • Cholesterol: Approximately 70-80 milligrams per serving due to the eggs and Parmesan cheese.
  • Sodium: Approximately 500-600 milligrams per serving, with variations depending on the amount of salt used in the recipe.
  • Total Carbohydrates: Roughly 23-25 grams per serving, primarily from the zucchini and breadcrumbs.
  • Dietary Fiber: Around 2-3 grams per serving, contributing to overall fiber intake.
  • Sugars: Minimal sugar content, primarily from the zucchini itself.
  • Protein: Approximately 9-11 grams per serving, primarily from the eggs and Parmesan cheese.
  • Vitamins and Minerals: Zucchini is a good source of vitamins like vitamin C, vitamin A, and minerals like potassium.

Health Information:

  1. Low in Calories: Baked Golden Zucchini Fries are relatively low in calories compared to traditional fried potato fries, making them a healthier snack or side dish option.

  2. Good Source of Fiber: Zucchini provides a modest amount of dietary fiber, which can help promote digestive health and keep you feeling full.

  3. Protein: The eggs and Parmesan cheese in the coating mixture contribute to the protein content, making this a somewhat protein-rich snack.

  4. Vitamins and Minerals: Zucchini contains essential vitamins and minerals, including vitamin C, vitamin A, potassium, and others, which contribute to overall health and well-being.

  5. Lower in Saturated Fat: Baking the zucchini fries instead of frying them significantly reduces the saturated fat content, making them heart-healthier.

  6. Lower Sodium Option: While the exact sodium content can vary depending on your salt usage, these baked fries are likely to have lower sodium compared to many processed snacks.

  7. Versatile Snack: Zucchini fries are a creative way to incorporate vegetables into your diet, making them a nutritious alternative to traditional snacks.

  8. Gluten-Free Option: If gluten-free breadcrumbs are used, this recipe can cater to individuals with gluten sensitivities.

Remember that these nutrition facts are approximate and can vary based on the exact ingredients and portion sizes used. Additionally, the healthiness of the dish can be influenced by factors such as the type of breadcrumbs and cooking oil chosen. It’s always a good idea to adjust recipes to suit your specific dietary needs and preferences.

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