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Name: Panko-Parmesan Zucchini Fries
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 6
Cuisine: not set
Ingredients: 3 medium zucchini (about 1 pound) cut into 3-inch long by 1/2 inch wide strips, yielding 54 strips; 3 tablespoons all purpose flour; 1/2 teaspoon garlic powder; 1/2 teaspoon onion powder; 1/4 teaspoon ground black pepper; 1/8 teaspoon cayenne pepper; 3/4 cup low-fat buttermilk; 1 1/2 cups panko bread crumbs; 1/2 cup grated parmesan cheese; 1 tablespoon olive oil; Vegetable oil cooking spray; 1/4 teaspoon salt

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INGREDIENTS

3 medium zucchini (about 1 pound) ; cut into 3-inch long by 1/2 inch wide strips, yielding 54 strips
3 tablespoons all purpose flour
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
3/4 cup low-fat buttermilk
1 1/2 cups panko bread crumbs
1/2 cup grated parmesan cheese
1 tablespoon olive oil
Vegetable oil cooking spray
1/4 teaspoon salt

Servings

INSTRUCTIONS

Preheat the oven to 425 degrees. Cut zucchini into strips.

In a plastic sealable bag, combine flour, garlic powder, onion powder, dry mustard, black pepper and cayenne pepper.

Add half the zucchini strips and shake to coat. Transfer to a plate and repeat with remaining zucchini. Place buttermilk in a medium-sized shallow bowl. In a shallow dish or pie-plate combine the panko crumbs and parmesan cheese.

Dip the floured zucchini strip in the buttermilk and then dredge in the panko and cheese breading and place on a large cutting board. Pour olive oil onto a large, rimmed baking sheet. Place the baking sheet in the preheated oven and heat for 2 minutes. Remove the sheet from the oven and tilt to coat the pan evenly with the oil. Arrange zucchini strips on the sheet and spray lightly with cooking spray. Bake until the coating is crisp and lightly browned and the zucchini is tender but not mushy, about 16 to 22 minutes. Remove from the oven and season with salt.

Analysis per 9 stick serving.

164 calories (27% from fat), 5 grams fat (2 grams sat. fat, 0 grams trans fat), 22 grams carbohydrates, 8 grams protein, 249 mg sodium, 7 mg cholesterol, 127 mg calcium, 1 gram fiber. Food exchanges: 1 starch, 2 vegetabe, 1 fat.

NOTES

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Panko-Parmesan Zucchini Fries

3 medium zucchini (about 1 pound) cut into 3-inch long by 1/2 inch wide strips, yielding 54 strips
3 tablespoons all purpose flour
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
3/4 cup low-fat buttermilk
1 1/2 cups panko bread crumbs
1/2 cup grated parmesan cheese
1 tablespoon olive oil
 Vegetable oil cooking spray
1/4 teaspoon salt

Preheat the oven to 425 degrees.  Cut zucchini into strips.

In a plastic sealable bag, combine flour, garlic powder, onion powder, dry mustard, black pepper and cayenne pepper.

Add half the zucchini strips and shake to coat.  Transfer to a plate and repeat with remaining zucchini.  Place buttermilk in a medium-sized shallow bowl.  In a shallow dish or pie-plate combine the panko crumbs and parmesan cheese.

Dip the floured zucchini strip in the buttermilk and then dredge in the panko and cheese breading and place on a large cutting board.  Pour olive oil onto a large, rimmed baking sheet.  Place the baking sheet in the preheated oven and heat for 2 minutes.  Remove the sheet from the oven and tilt to coat the pan evenly with the oil.  Arrange zucchini strips on the sheet and spray lightly with cooking spray.  Bake until the coating is crisp and lightly browned and the zucchini is tender but not mushy, about 16 to 22 minutes.  Remove from the oven and season with salt.

Analysis per 9 stick serving.
164 calories (27% from fat), 5 grams fat (2 grams sat. fat, 0 grams trans fat), 22 grams carbohydrates, 8 grams protein, 249 mg sodium, 7 mg cholesterol, 127 mg calcium, 1 gram fiber.  Food exchanges: 1 starch, 2 vegetabe, 1 fat.

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Nutrition

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Serving Size: 1 Serving (69g)
Recipe Makes: 6 Servings

Calories: 173
Calories from Fat: 47 (27%)

Amt Per Serving		% DV

	Total Fat 5.2g	7 %
	Saturated Fat 1.5g	8 %
	Monounsaturated Fat 2.3g
	Polyunsanturated Fat 0.9g
Cholesterol 4.9mg		2 %
Sodium 294mg		10 %
Potassium 115.4mg		3 %
Total Carbohydrate 24.5g		7 %
	Dietary Fiber 1.4g	6 %
	Sugars, other 23.1g
Protein 6.7g		10 %
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.

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Calories per serving: 173

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