Healthy Recipes: Oven-Fried Zucchini Sticks

Khẩu phần: 4

Thời gian chuẩn bị: 20 phút

Tổng thời gian: 40 phút

Mô tả công thức:

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.

Thành phần công thức:

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 muỗng cà phê hạt tiêu mới xay
7. 1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
8. 2 large egg whites, lightly beaten

Các bước công thức:

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.

Công thức dinh dưỡng:

Mỗi khẩu phần: 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

Tiền thưởng dinh dưỡng: Potassium (15% daily value).

1 1/2 Carbohydrate Servings

Trao đổi: 1 starch, 1 1/2 vegetable