These fries are great as an appetizer with a dipping sauce, such as ranch dressing or marinara sauce, or alongside just about anything from burgers to fish. Have an air fryer? You can use that too! Zucchini is low in calories and high in vitamins A and C, contributing to healthy skin, immune function, and vision. The addition of parmesan provides a source of protein and calcium, supporting bone health, while rosemary adds antioxidants that may help reduce inflammation. Baking the fries instead of frying keeps them light and healthy, making this dish a delicious way to enjoy nutrient-rich vegetables.
Active Time: 20 mins | Total Time: 45 mins | Servings: 4
Ingredients:
- ⅓ cup all-purpose flour
- 3 large egg whites
- 1 tablespoon water
- 1 cup panko breadcrumbs, preferably whole-wheat
- ¼ cup grated Parmesan cheese
- 2 teaspoons chopped fresh rosemary
- ½ teaspoon salt
- ½ teaspoon ground pepper
- 1 pound zucchini and/or summer squash (about 2 medium), cut into 1/2-by 4-inch sticks
Directions:
- Preheat oven to 425°F. Line a rimmed baking sheet with foil. Place a wire rack on top and coat with cooking spray. (Or to air-fry, see Tip.)
- Place flour in a shallow dish. Whisk egg whites and water in another shallow dish until foamy. Combine breadcrumbs, Parmesan, rosemary, salt and pepper in a third shallow dish. Working in batches, toss zucchini (or summer squash) in the flour to coat. Dip in the egg white, shaking off the excess. Toss in the breadcrumb mixture, pressing to adhere. Transfer to the wire rack, spacing the fries close together without touching. Coat the fries with cooking spray.
- Bake until golden and crispy, flipping once halfway, 20 to 25 minutes. Serve immediately.
Tips:
To air-fry: Coat the air-fryer basket with cooking spray. Bread the fries as directed in Step 2, placing them in the basket. Coat the fries with cooking spray. Cook, in batches if necessary, at 360°F, flipping halfway, until golden and crispy, 10 to 12 minutes.
Nutrition Facts:
Serving Size 3/4 cup; calories 110; total fat 2g; saturated fat 1g; cholesterol 4mg; sodium 403mg; total carbohydrate 16g; dietary fiber 2g; total sugars 3g; protein 7g; potassium 335mg
