Healthy Recipes: Oven-Fried Zucchini Sticks
Portions : 4
Temps de préparation: 20 minutes
Temps total: 40 minutes
Description de la recette :
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.
Ingrédients de la recette :
- Spray de cuisson à l'huile de canola ou d'olive
- 1/2 cup whole-wheat flour
- 1/2 cup all-purpose flour
- 2 tablespoons cornmeal
- 1 teaspoon salt
- 1/2 cuillère à café de poivre fraîchement moulu
- 1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
- 2 large egg whites, lightly beaten
Étapes de la recette :
- Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
- 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.
- 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.
Nutrition de la recette :
Par portion: 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
Bonus nutritionnel : Potassium (15% daily value).
1 1/2 Carbohydrate Servings
Des échanges: 1 starch, 1 1/2 vegetable
