Friday, December 30, 2011

Healthy Baked Zucchini Fries

I made these back in the summer when I had ridiculous amounts of zucchini. While I had trouble figuring out what to do with it all, it was easier to use up than the ridiculous amounts of cucumber! Anyway, so one night I decided to try out battered and baked zucchini fries. A giant tray of them. The batter was quite thick, which adhered well to the zucchini but it was difficult to get an even application on all zucchini fries. I'm sure this will become easier with practice! These are a great healthier alternative to deep fried battered vegetables. I didn't add the recommended spices, but next time I'd definitely add some herbs like oregano or thyme.

Zucchini fry army.

If this sounds good, you might also like:
Wheat Berry Salad with Zucchini and Mozzarella
Maple Mustard Glazed Potatoes and String Beans
Caribbean Roasted Vegetables
Warm Vegetable Salad with Sesame-Maple Dressing

Healthy Baked Zucchini Fries
Adapted from mcdeanna on VegWeb

Makes 3 to 4 servings

If you're making your own bread crumbs, toast the bread, let it cool, then run it through the food processor until you get crumbs. I do about 1 piece of bread per cup called for, but depending on the size of your bread you might need more or less.

4 cups whole wheat bread crumbs
1 tablespoon apple cider vinegar
1 cup nondairy milk (I used unsweetened plain soy)
1/4 cup all purpose flour
1/4 cup wheat flour
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 zucchini, sliced into fries

1. Preheat oven to 450F. Prepare a baking tray with parchment paper or a Silpat mat.

2. Place bread crumbs in a shallow bowl. Set aside. Mix apple cider vinegar with nondairy milk. Stir and leave undisturbed for 5 minutes.

3. In another bowl, combine the flours, soy/vinegar mixture, salt and pepper.

4. Dip zucchini in wet ingredients. Then dip and cover zucchini individually into bread crumbs and place on baking sheet.

5. Bake for 20 minutes or until golden brown. Serve immediately.


janet @ the taste space said...

Nice! I used smoked paprika when I made Kevin's version with a touch of asiago cheese.

I waited so patiently for the zucchini abundance that never came.... oh well! Next year! :)

Amee said...

These truly look amazing! I love zucchini in any form. I like the presentation (in sticks) too. What dipping sauce would you recommend? like a chipotle mayo or something?

Amy said...

I must remember this next August when I am trying to use up all those zucchini!

Joanne said...

What a great way to make zucchini fun to eat!

Eileen said...

Ok, I kind of want a batch of these right now. I heart zucchini! Of course, I also heart the winter squash and serious greens we have around right now, but still.

Hannah said...

I often just roast zucchini plain in much the same manner, but a crispy coating would undoubtedly elevate it to a new level of deliciousness. What a great idea!

Johanna GGG said...

sounds great - we do tofu this way and I have tried cauli but love grilled zucchini so will try this

have a happy new year!