Oh, zucchini, you sneaky little vegetable! Who knew you could transform into something so crispy and addictive? These Parmesan zucchini fries are like the unexpected plot twist in your favorite series—surprising yet oh-so-satisfying. They remind me of the last summer barbecue where we all fought over the last fry, and I’m convinced they’re the snack everyone didn’t know they needed.
Steps
- Preheat the oven to 425°F and prepare a large baking sheet with nonstick spray. Pat dry the zucchini slices using paper towels to remove excess moisture.
- In a shallow dish, combine Panko breadcrumbs, flour, Parmesan cheese, salt, onion powder, and pepper. In a separate bowl, whisk the egg whites until they become foamy.
- Coat five to six zucchini spears at a time in the egg whites, shake off excess, then press into the Panko mixture to coat evenly.
- Arrange the coated zucchini on the prepared baking sheet in a single layer without touching. Spray lightly with cooking spray.
- Bake for 10 minutes, then remove from the oven to spray again lightly with cooking spray. Rotate the pan 180 degrees and continue baking for another 10 minutes.
- While the fries are baking, prepare the dipping sauce by mixing Greek yogurt, basil, garlic, Worcestershire sauce, salt, and pepper in a small bowl.
- Serve the zucchini fries immediately with the dipping sauce on the side for best taste and texture. Store leftovers in an airtight container in the refrigerator for up to two days.
Ingredients
- Zucchini spears
- 1 cup Panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/2 cup flour (white whole wheat or all-purpose)
- 1 teaspoon salt
- 1/2 teaspoon onion powder
- 1/4 teaspoon black pepper
- 2 large egg whites
- Greek yogurt
- Fresh basil
- Garlic
- Worcestershire sauce
- Salt
- Pepper
Nutritional Values
Calories: 570kcal | Carbohydrates: 78g | Protein: 48g | Fat: 12g | Saturated Fat: 6g | Cholesterol: 30mg | Potassium: 1902mg | Fiber: 12g | Sugar: 24g | Vitamin A: 1602IU | Vitamin C: 108mg | Calcium: 582mg | Iron: 6mg
FAQ
- How do I ensure my zucchini fries turn out crispy?
- To achieve the crispiest baked zucchini fries, coat the zucchini with both Panko and flour. Panko breadcrumbs are larger and flakier, providing a substantial crisp. Additionally, pat the zucchini dry with paper towels to remove excess moisture, and use egg whites to help the coating stick and crisp during baking. Ensuring the fries are spaced out on the baking sheet will also help them roast instead of steam.
- Can I reheat leftover zucchini fries?
- Yes, you can reheat leftover zucchini fries for the best results by placing them on a baking sheet coated with nonstick spray and warming them in the oven at 375 degrees F. Avoid reheating in the microwave as it will make them soggy.
- What are some good dips to pair with zucchini fries?
- Zucchini fries pair wonderfully with various dips. A cool, creamy basil yogurt dip is a favorite, but they are also delicious with marinara sauce, ranch dressing, or a roasted red pepper Parmesan dip.
- How should I store leftover zucchini fries?
- Store any leftover zucchini fries in an airtight container in the refrigerator for up to two days to maintain their freshness.
- What can I serve with zucchini fries for a complete meal?
- Zucchini fries can complement various meals. They pair well with appetizers like mozzarella sticks and tater tots or as a side dish to main courses like Portobello mushroom burgers, salmon patties, or air-fried pork chops.
Tips
- Coat Thoroughly with Panko and Flour: To achieve the crispiest zucchini fries, use both Panko breadcrumbs and flour. The Panko provides a substantial crunch, while the flour helps the breadcrumbs adhere better to the zucchini.
- Dry the Zucchini Well: Before coating, pat the zucchini sticks dry with paper towels. This step is crucial as it removes excess moisture, preventing sogginess and helping the fries crisp up in the oven.
- Use Egg Whites for Binding: Whisked egg whites act as an excellent binding agent for the Panko and flour coating. They also contribute to the crispiness of the fries as the egg whites bake.
- Space the Fries on the Baking Sheet: Arrange the zucchini fries with space between each piece on the baking sheet. This ensures even air circulation around the fries, helping them to bake evenly and become crisp instead of steaming.
Equipment
- Rimmed Baking Sheet – Essential for roasting the zucchini fries.
- Pie Dish – Useful for coating the fries with the Panko mixture.
- Measuring Spoons – Ideal for measuring spices accurately.