Make these irresistible zucchini spears for munching while you’re waiting for the hamburgers to grill. When dredging any food in breading, avoid creating clumps by using one hand to roll the item in the egg and the other to dredge it in crumbs. Sprinkle the sticks with coarse salt before serving, if you’d like.

Source: http://cooking.scout.com/story/1426944-crispy-parm

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INGREDIENTS

1/2 cup all-purpose flour
3/4 teaspoon salt ; divided
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
2 eggs, beaten
1/2 cup panko*
1/2 cup grated Parmesan cheese
1/8 to 1/4 teaspoon cayenne pepper
12 oz. zucchini (1 medium-large or 2 medium-small) ; halved crosswise, each half cut into 1/2-inch sticks

Recipe

INSTRUCTIONS

1. Heat oven to 450°F. Spray large rimmed baking sheet with olive oil cooking spray. Combine flour, 1/4 teaspoon of the salt, garlic powder and black pepper in shallow dish.

2. Place eggs in shallow bowl. Combine panko, cheese, remaining 1/2 teaspoon salt and cayenne pepper in shallow dish. Dip zucchini in flour mixture, shaking off excess. Dip in egg, letting excess drip off. Roll in panko mixture, turning to coat all sides. Arrange in single layer on baking sheet; spray with olive oil cooking spray.

3. Bake 15 to 20 minutes or until golden brown and tender. Serve immediately.

TIP *Panko are coarse bread crumbs usually found next to other bread crumbs in the supermarket.

4 servings

PER SERVING: 140 calories, 5.5 g total fat (2 g saturated fat), 8 g protein, 15 g carbohydrate, 75 mg cholesterol, 555 mg sodium, 1.5 g fiber

NOTES

Alert editor

CRISPY PARMESAN ZUCCHINI STICKS

1/2 cup all-purpose flour 
3/4 teaspoon salt divided
1/4 teaspoon garlic powder 
1/4 teaspoon black pepper 
2 eggs, beaten 
1/2 cup panko* 
1/2 cup grated Parmesan cheese 
1/8 to 1/4 teaspoon cayenne pepper 
12 oz. zucchini (1 medium-large or 2 medium-small) halved crosswise, each half cut into 1/2-inch sticks

1. Heat oven to 450°F. Spray large rimmed baking sheet with olive oil cooking spray. Combine flour, 1/4 teaspoon of the salt, garlic powder and black pepper in shallow dish.
2. Place eggs in shallow bowl. Combine panko, cheese, remaining 1/2 teaspoon salt and cayenne pepper in shallow dish. Dip zucchini in flour mixture, shaking off excess. Dip in egg, letting excess drip off. Roll in panko mixture, turning to coat all sides. Arrange in single layer on baking sheet; spray with olive oil cooking spray.
3. Bake 15 to 20 minutes or until golden brown and tender. Serve immediately.
TIP *Panko are coarse bread crumbs usually found next to other bread crumbs in the supermarket.
4 servings
PER SERVING: 140 calories, 5.5 g total fat (2 g saturated fat), 8 g protein, 15 g carbohydrate, 75 mg cholesterol, 555 mg sodium, 1.5 g fiber

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Nutrition

View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.


Serving Size: 1 Recipe (117g)
Recipe Makes: 1 Serving

Calories: 443
Calories from Fat: 83 (19%)

Amt Per Serving		% DV

	Total Fat 9.3g	12 %
	Saturated Fat 4.8g	24 %
	Monounsaturated Fat 2.4g
	Polyunsanturated Fat 1.1g
Cholesterol 22mg		7 %
Sodium 1383mg		48 %
Potassium 173.7mg		5 %
Total Carbohydrate 68.3g		20 %
	Dietary Fiber 3.1g	12 %
	Sugars, other 65.3g
Protein 19.7g		28 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 443

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