Baked Zucchini Sticks

Staff Writer
Baked Zucchini Sticks
Baked Zucchini Sticks
Kelly Hunt

Baked Zucchini Sticks

OK, so I have a serious obsession with anything breaded — breaded cheese, breaded chicken, breaded onion rings. Mmm, it just makes everything taste that much better. So why not zucchini?

I wanted to make a healthier version without all the butter and oil that is required when deep-frying these babies. Baked is the way to go people! I added a hint of Parmesan to the Italian breadcrumbs and these tasted absolutely amazing.
 

4
Servings
112
Calories Per Serving
Deliver Ingredients

Ingredients

  • Cooking spray
  • 3 Tablespoons Italian breadcrumbs
  • 2 Tablespoons grated Parmesan
  • 1 egg white
  • 1 Teaspoon skim milk
  • 2 large zucchini, quartered lengthwise, then halved (about 16 sticks)
  • 1/3 Cup marinara sauce, warmed

Directions

Preheat oven to 400 degrees.

 

Coat a baking sheet with cooking spray and set aside. Combine the breadcrumbs and Parmesan in a shallow dish. Combine the egg white and milk in another dish and beat with a fork until well blended.

 

Dip each zucchini stick first into the breadcrumb mixture, then into the egg white mixture, allowing excess to drip back into the dish. Roll again in the crumb mixture to coat.

 

Place the zucchini sticks on the baking sheet and spray with cooking spray. Bake until golden brown, about 15-18 minutes. Serve with marinara sauce and enjoy.

Baked Zucchini Shopping Tip

Look for vegetables that are firm and bright in color – avoid those that are wilted or have wrinkled skins, which are signs of age.

Baked Zucchini Cooking Tip

Different vegetables have different cooking times – cook each type separately and then combine.

Nutritional Facts

Total Fat
5g
8%
Sugar
6g
N/A
Saturated Fat
2g
8%
Cholesterol
5mg
2%
Protein
6g
12%
Carbs
11g
4%
Vitamin A
40µg
4%
Vitamin B12
0.1µg
1.9%
Vitamin B6
0.3mg
15.7%
Vitamin C
29mg
49%
Vitamin E
0.7mg
3.7%
Vitamin K
10µg
13%
Calcium
128mg
13%
Fiber
2g
9%
Folate (food)
44µg
N/A
Folate equivalent (total)
51µg
13%
Folic acid
4µg
N/A
Iron
1mg
6%
Magnesium
39mg
10%
Monounsaturated
2g
N/A
Niacin (B3)
2mg
10%
Phosphorus
129mg
18%
Polyunsaturated
1g
N/A
Potassium
521mg
15%
Riboflavin (B2)
0.2mg
14.1%
Sodium
253mg
11%
Thiamin (B1)
0.1mg
8.7%
Zinc
0.8mg
5.6%

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