Healthy Recipes: Oven-Fried Zucchini Sticks

Servings: 4

Prep Time: 20 minutes

Total Time: 40 minutes

Recipe Description:

Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.

Recipe Ingredients:

  1. Canola or olive oil cooking spray
  2. 1/2 cup whole-wheat flour
  3. 1/2 cup all-purpose flour
  4. 2 tablespoons cornmeal
  5. 1 teaspoon salt
  6. 1/2 teaspoon freshly ground pepper
  7. 1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
  8. 2 large egg whites, lightly beaten

Recipe Steps:

  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
  3. Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

Recipe Nutrition:

Per serving: 127 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrate; 7 g protein; 4 g fiber; 426 mg sodium; 524 mg potassium

Nutrition Bonus: Potassium (15% daily value).

1 1/2 Carbohydrate Servings

Exchanges: 1 starch, 1 1/2 vegetable