Oven-Fried Zucchini Sticks

prep time:: 20 min
total time:: 30 min

Makes 4 servings

Myrtis Jackson

Every bit as good as the restaurant-appetizer version—no deep fryer required

ingredients

Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
2 large egg whites, lightly beaten
Parmesan Cheese

directions

1
1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2
2. Combine whole-wheat flour, all-purpose flour, cornmeal, salt and pepper in a large seal-able 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. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot & sprinkle fresh grated Parmesan cheese.

notes

Per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium. Nutrition bonus: Vitamin C (48% daily value), Potassium (15% dv). 1 1/2 Carbohydrate Serving Exchanges:

Source: Myrtis Jackson