Healthy Recipes: Oven-Fried Zucchini Sticks

份量： 4

准备时间： 20 minutes

总时间： 40分钟

食谱描述：

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.

配方成分：

1. 菜籽油或橄榄油烹饪喷雾
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 茶匙现磨胡椒
7. 1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
8. 2 large egg whites, lightly beaten

食谱步骤：

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.

食谱营养：

每份： 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

营养奖励： Potassium (15% daily value).

1 1/2 Carbohydrate Servings

交易所： 1 starch, 1 1/2 vegetable