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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (163g) Recipe makes 4 servings The following items or measurements are not included below: 1 teaspoon italian seasoning |
||
| Calories 114 | ||
| Calories from Fat 11 | (10%) | |
| Amount Per Serving | %DV | |
| Total Fat 1.3g | 2% | |
| Saturated Fat 0.3g | 1% | |
| Monounsaturated Fat 0.2g | ||
| Polyunsaturated Fat 0.5g | ||
| Trans Fat 0.0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 621mg | 25% | |
| Potassium 326mg | 9% | |
| Total Carbohydrate 20.1g | 6% | |
| Dietary Fiber 2.1g | 8% | |
| Sugars 3.1g | ||
| Protein 6.0g | 11% | |
Zucchini Fries - 2 Pts. Ww
By: JimnLyss
Apr 6, 2008
If you like crispy, battered zucchini, this is the lowfat alternative for you!! I could not believe it, but they came out crispy!! The egg whites are the secret. The recipe below is straight off the WW website. The flour definitely needs MORE seasoning though - garlic? Cayenne? Salt after they're out of the oven? I will be perfecting this for our family's tastes, but these zukes are going into our regular rotation!! Like I said, if you are looking for a lowfat batter alternative that's is NOT like the "corn flake baked" variety....this is for you!
SERVES 4
Ingredients
- olive oil flavored cooking spray, 4 sprays
- 1 teaspoon italian seasoning
- 1 1/2 tablespoons all-purpose flour
- 3/4 teaspoon table salt
- 3/4 cup panko
- 2 medium zucchini, cut in quarters lengthwise and then each quarter halved
- 2 large egg whites, whipped until frothy (almost soft peaks)
Directions
1
Preheat oven to 500ºF. Coat a baking sheet with cooking spray. In a small bowl, mix together Italian seasoning, flour and salt. Place bread crumbs in another small bowl.2
Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in bread crumbs. Place coated zucchini on prepared baking sheet and repeat with remaining ingredients; liberally coat with cooking spray.3
Roast, turning once, until desired crispness, about 10 minutes.4
Serving size: about 8 fries.5
Variations.6
Use this technique with any summer squash or even eggplant. Works great with thick-cut onion rings or even green tomatoes.
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- Course > Appetizers
- Course > Side Dishes
- Main Ingredient > Vegetables
- Preparation > Time to Make > < 30 mins
Featured Reviews for This Recipe
From: lunaburning
On Oct 27, 2009
Soooo good! When served with marinara to dip in, these taste very similar to fried mozzarella chese sticks. Satisfied my junk-food craving, anyway. 
From: cooking with love
On Sep 5, 2009
My husband requests these to be made. He doesn't even know they are good for him. I use yellow squash as that is growing in the garden. I works well. But it is so close to zucchini. Thank you for great WW recipe.
From: punkyluv
On Aug 1, 2008
This is great! I didnt have panko so i used itaian seasoned bread crumbs(and the seasoning, no salt) and was so amazed when they came out crispy! I will definatley be making these again. next time i will use the panko though and they will probally come out even crispier. these will be great to serve as apps. or with a meal. we havd them will grilled chicken. hubby loved them also and we both give them 5 stars! thank you for sharing!
From: Chef #503743
On May 1, 2008
I had to use seasoned bread crumbs in place of panko, therefore omiting the italian seasoning. That being said, these were wonderful. I've never had panko before, so i don't know what i'm missing but i didn't feel like these were lacking in any way. Even my youngest who would never eat zucchini gobbled this up. We did salt them after baking and dipped in ketchup. Thanks for a great recipe!
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