Crispy Parmesan Zucchini Fries
Crispy Parmesan Zucchini Fries are an amazing alternative to french fries. They're loaded with crunch and taste without the calories and carbs.
Ingredients
- 2 to 3 zucchinis (about 1 ¼ pounds)
- 1 Tablespoon Kosher salt, divided
- ½ cup all-purpose flour
- ½ teaspoon black pepper
- 1 large egg
- ⅓ cup milk
- 1 cup Panko breadcrumbs
- ½ cup (2 ounces) freshly grated Parmesan cheese
- ½ teaspoon Italian seasoning
- Olive oil for coating the rack and zucchini sticks
Instructions
- Rinse the zucchini well and dry. Remove both ends and cut into ½-inch by 3 ½ to 4-inch sticks. Cut seeds from each of the sticks (See Tip 1).
- Arrange zucchini sticks in a single layer, skin side down, on a paper towel-lined baking sheet. Sprinkle with 1 ½ teaspoons of Kosher salt. Let sit for 30 minutes. After 30 minutes, blot zucchini sticks dry with paper towels.
- Preheat oven to 425°F. Line a rimmed baking sheet with aluminum foil; insert a cooling rack into the baking sheet. Brush the rack with olive oil. Set aside. (See Tip 2)
- Combine flour, remaining 1 ½ teaspoons of Kosher salt and pepper in a Ziploc bag. Set aside.
- Whisk together egg and milk in a shallow bowl. Set aside.
- Combine panko breadcrumbs grated Parmesan cheese, and Italian seasoning in a shallow dish. Set aside.
- Working in batches, add zucchini sticks to flour mixture; shake to coat. Dip coated zucchini sticks in egg/milk mixture and coat with Panko/Parmesan cheese mixture. Place in a single layer on a prepared cooling rack.
- Brush coated zucchini sticks with olive oil. Bake in a preheated 425°F oven for 20 to 25 minutes.
- Yield: 4 servings.
- Serve with spicy dipping sauce (See Tip 3).
Tips/Notes
- The best way to ensure that the zucchini fries are crisp is to remove as much moisture as possible from them. One way to do this is to remove the seeds. The reason is that the seeds contain a lot of moisture.
- Rather than brushing the rack with olive oil, you can use a non-stick vegetable spray. It's important to either brush the rack with oil or spray it to minimize the sticking.
- For the spicy dipping sauce, I combined ½ cup of mayonnaise, 2 tablespoons of Chili Sauce, 2 tablespoons of creamy horseradish sauce, ¼ teaspoon of paprika, ¼ teaspoon of salt, ⅛ teaspoon of oregano, ⅛ teaspoon of black pepper and ⅛ teaspoon of cayenne pepper.
Nutrition
Calories: 213kcalCarbohydrates: 28gProtein: 12gFat: 6gSaturated Fat: 3gTrans Fat: 1gCholesterol: 57mgSodium: 2089mgPotassium: 364mgFiber: 2gSugar: 5gVitamin A: 400IUVitamin C: 18mgCalcium: 230mgIron: 2mg
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