Parmesan Zucchini Squash Fries

Time: 30 minutes
Servings: 6
Rating:

Ingredients

  • 2 large zucchini
  • 1 large yellow squash
  • 2 large eggs
  • 1/3 cup 1% low-fat milk
  • 1 cup whole-wheat flour
  • 2 Tbsp cornmeal
  • ½ cup grated parmesan cheese
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp chili powder
  • Non-stick cooking spray

Dipping Sauce:

  • ¼ cup olive oil mayo
  • ¼ cup nonfat plain Greek yogurt
  • 1 tsp chipotle powder
  • 1 tsp garlic powder
  • 2 tsp sriracha
  • 1 tsp dried  parsley

Preparation

  1. Preheat oven to 475°F.
  2. Cut off ends of zucchini & squash. Chop lengthwise into ¼ inch thick veggie fries. Set aside.
  3. In a medium bowl, whisk together eggs & milk until smooth.
  4. In a large, zip-close bag add flour, cornmeal, cheese, pepper, garlic powder, onion powder & chili powder. Seal bag & shake until mixed well.
  5. Dip fries in egg mixture & place inside bag.
  6. Seal & shake bag until fries are coated with flour mixture.
  7. Cover a large baking sheet with foil & lightly coat with cooking spray. Spread fries evenly on baking sheet. Bake 8-10 minutes.
  8. Meanwhile, prepare sauce. In a small bowl, add yogurt, garlic & hot sauce. Mix well.
  9. Once fries are golden brown, turn over & bake another 8-10 minutes.

Tips

  • Serve fries with other tasty dips like spicy marinara (link) or homemade ranch dip (link)!
  • Change spices to give fries a different flavor. We like Italian seasoning or cayenne pepper!  

Nutrition Facts

6 servings per recipe
Serving size (245g)
Amount per serving
Calories
220
% Daily Value*
Total Fat 9g 12%
    Saturated Fat 2.5g 13%
    Trans Fat 0g  
Cholesterol 70mg 23%
Sodium 300mg 13%
Total Carbohydrate 25g 9%
    Dietary Fiber 4g 14%
    Total Sugars 5g  
Includes 0g Added Sugars
0%
Protein 11g  
Vitamin D 1mcg 6%
Calcium 131mg 10%
Iron 2mg 10%
Potassium 614mg 15%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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