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A&E >  Food

Dorothy Dean presents: Zucchini fries offer flavor without the grease, calories or fat

UPDATED: Fri., March 2, 2018

By Audrey Alfaro For The Spokesman-Review

How’s that New Year’s resolution going? Ugh, me too. And being a lover of all things fried doesn’t help much either. I need salty, crisp and crunchy in my life. More so in my mouth.

One of my favorite sides, I hate to admit, are french fries. They hit all those notes. But we all know how unhealthy those golden strips of heaven are. If there was something just as satisfying, but without all the grease, calories and fat … oh, wait, there is!

Baked zucchini fries.

Now you’re probably thinking there’s no way strips of baked zucchini can be as enjoyable as its fried friend, but you’re wrong. Very wrong.

Coated in seasoned panko and baked until golden and crisp, these “fries” are crunchy, yet tender, full of flavor and so very satisfying.

As an appetizer or side, they go great dipped in marinara, ranch or aioli. And if your minis are picky eaters, this is a great way to sneak in some veggies

Zucchini Fries

Adapted from

1/2 cup all-purpose flour

Kosher salt and freshly ground black pepper, to taste

2 large eggs, beaten

1/4 cup milk

1 cup Panko

1/2 cup freshly grated Parmesan cheese

1 teaspoon Italian seasoning

1 teaspoon garlic powder

1/2 teaspoon seasoning salt

3-4 zucchini, cut into fry shape

Olive oil

2 tablespoons chopped fresh parsley leaves

Preheat oven to 425 degrees. Coat a baking sheet with nonstick spray and set aside.

In medium size bowl, add flour; salt and pepper to taste. In a shallow bowl, combine beaten eggs and milk. In a large bowl, combine panko, Parmesan, Italian seasoning, garlic powder, seasoning salt; and pepper, to taste.

Working in batches, lightly dredge zucchini in seasoned flour, shaking off excess, then dip into egg wash, then coat in panko mixture.

Place coated zucchini onto prepared baking sheet and drizzle with olive oil. Bake in preheated oven, turning once, for 30 minutes, or until golden brown and crisp. Serve topped with fresh chopped parsley, alongside dip of choice.

Note: This recipe can also be used for asparagus, pickles or avocados. Just give the avocado slices a squeeze of lime to keep them from browning.

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