Crispy Zucchini Fries

Croutons give these healthy appetizers a burst of flavor and help them crisp up.

Ingredients

  • 1 medium zucchini
  • 1 ½ cups (375 mL) large fat-free seasoned restaurant-style croutons (see Cook’s Tip)
  • 1 oz (30 g) Parmesan cheese, grated, divided
  • 1   egg white
  • ½ cup (125 mL) nonfat plain yogurt
  • ½ cup (125 mL) loosely packed fresh basil leaves
  • 3 tbsp (45 mL) light mayonnaise
  • 2   garlic cloves, peeled
  • ½ tsp (2 mL) coarsely ground black pepper

Directions

  1. Preheat oven to 450ºF (230ºC). Trim and discard the ends of the zucchini; cut in half crosswise. Cut the zucchini using the fry cut setting on the No. 8 thickness of the Rapid-Prep Mandoline. Place the croutons in the Manual Food Processor and process until finely chopped. Place the croutons and half of the Parmesan cheese in a Coating Tray; mix well.
  2. Whisk the egg white in a Coating Tray until frothy. Add zucchini; mix gently until well coated. Dredge zucchini in crouton mixture, pressing firmly to coat. Arrange zucchini in a single layer on a Brilliance Nonstick Half Sheet Pan With Rack. Bake 14–16 minutes or until crisp.
  3. Meanwhile, for dip, combine remaining Parmesan cheese, yogurt, basil, mayonnaise, garlic and black pepper in clean processor bowl; cover and pump handle until well blended, scraping down sides as necessary. Remove the sheet pan from the oven. Serve zucchini fries with dip.

Yield:

  • 10  servings of about 3 fries and 1 tbsp (15 mL) dip

Nutrients per serving:

Calories 70, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 180 mg, Carbohydrate 7 g, Fiber 0 g, Protein 4 g

Cook's Tips:

For best results, choose croutons that are about 3/4 x 3/4 in. (2 x 2 cm) in size.

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