Healthy Recipes: Oven-Fried Zucchini Sticks

人数: 4

準備時間： 20 minutes

合計時間: 40 minutes

レシピの説明:

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.

レシピの材料:

1. キャノーラ油またはオリーブオイルのクッキングスプレー
2. 1/2 cup whole-wheat flour
3. 1/2 cup all-purpose flour
4. 2 tablespoons cornmeal
5. 1 teaspoon salt
6. 挽きたてのコショウ小さじ1/2杯
7. 1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
8. 2 large egg whites, lightly beaten

レシピの手順:

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.

レシピの栄養:

一食当たり： 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

栄養ボーナス: Potassium (15% daily value).

炭水化物1 1/2食分

取引所: 1 starch, 1 1/2 vegetable