Zucchini Fries

fd1daughter30
Dayanna Shomo, 11, places the fully prepared zucchini fries on a cooking sheet for baking. The students dipped the chopped zucchini in egg whites and bread crumbs before baking them.

Makes 6 side-dish servings

2 medium zucchini (cutting instructions below)

1 egg white

1/4 cup low-fat milk

 

1/2 cup shredded Parmesan cheese

1/2 cup bread crumbs

1/2 teaspoon paprika, or more to taste

Salt and pepper

1. Preheat oven to 425 degrees. Remove both ends of zucchini, slice off a small amount of 2 opposing sides to create a rectangle. Cut in half lengthwise, giving you 2 planks per squash. Cut planks directly in half, this time in the center to give you 4 pieces of zucchini the same exact size about 3 to 4 inches in length. Slice each piece into 4 equal parts lengthwise to create fry shape. Set aside.

2. In medium mixing bowl, whisk egg white for 3 minutes. Add milk and combine.

3. Mix cheese, bread crumbs, and paprika together in large glass baking dish. Season.

4. Dip each fry in egg mixture, then coat in bread crumbs and cheese. Line baking sheet with parchment paper and place the zucchini strips on the sheet. Cook in oven for approximately 15 minutes, or until fork tender and golden brown.

Per serving: 114 calories, 9 grams protein, 10 grams carbohydrates, 2 grams sugar, 5 grams fat, 14 milligrams cholesterol, 262 milligrams sodium, 2 grams dietary fiber.