Best 5 Baked Zucchini Fries With Tomato Coulis Dipping Sauce Recipes
**Baked Zucchini Fries with Tomato Coulis Dipping Sauce: A Healthier Twist to Your Favorite Comfort Food**
Zucchini fries, a delectable and nutritious alternative to traditional potato fries, offer a delightful culinary experience. These crispy, golden-brown fries are crafted from fresh zucchini, coated in a savory blend of spices, and baked to perfection, resulting in a satisfying crunch without the added guilt. Accompanied by a vibrant and tangy tomato coulis dipping sauce, these fries elevate your taste buds with every bite. This recipe provides a healthier alternative to satisfy your cravings for crispy, flavorful fries while incorporating more vegetables into your diet. Additionally, the article includes a collection of other delectable zucchini recipes, such as Zucchini Fritters with Feta and Mint, Zucchini and Corn Chowder, and Grilled Zucchini Steaks with Chimichurri Sauce, each showcasing the versatility and culinary potential of this humble vegetable.
ZUCCHINI FRIES
Steps:
- Make the fries: Position racks in the center of your oven and preheat the oven to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.
- Spread the sliced zucchini onto paper towels or a damp kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
- In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
- Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet. Line up the sticks so that they are near each other and all fit, but make sure they do not touch. Repeat with remaining zucchini.
- Lightly but thoroughly coat the exposed sides of the zucchini with the cooking spray. Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more. Return to the oven, rotating the pan 180 degrees, then continue baking for 10 additional minutes, until the crumbles are crisp and golden and the insides are tender.
- While the zucchini bakes, prepare the dipping sauce. In a small mixing bowl, whisk together all of the ingredients: the Greek yogurt, basil, garlic, Worcestershire, salt, and paper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.
Nutrition Facts : ServingSize 1 (of 6); about 8 fries without dipping sauce, Calories 95 kcal, Carbohydrate 13 g, Protein 8 g, Fat 2 g, SaturatedFat 1 g, Cholesterol 5 mg, Fiber 2 g, Sugar 4 g
15-MINUTE BAKED ZUCCHINI FRIES
Our 4-ingredient recipe for Baked Zucchini Fries are a healthier alternative to French fries, and they taste better too thanks to the fresh buttery taste of Country Crock®. They take just 15 minutes to prep, then the zucchini fries bake in the oven until perfectly crisp, so cleanup is a breeze.
Provided by Country Crock®
Categories Side Dish Vegetables Squash Zucchini
Time 30m
Yield 4
Number Of Ingredients 4
Steps:
- Heat oven to 425 degrees F. Brush baking sheet with additional Country Crock® Spread; set aside.
- Toss zucchini with Spread in large bowl until coated. Combine crumbs and Parmesan on plate. Coat zucchini with crumb mixture; arrange on prepared baking sheet.
- Bake 15 to 20 minutes until lightly browned and crumbs are crisp. Serve, if desired, with salsa or ketchup.
Nutrition Facts : Calories 121.9 calories, Carbohydrate 18.6 g, Cholesterol 4.6 mg, Fat 2.8 g, Fiber 2.1 g, Protein 6.2 g, SaturatedFat 1.2 g, Sodium 481.1 mg, Sugar 2.9 g
CRISPY BAKED ZUCCHINI FRIES
I coat zucchini strips with a mixture of panko bread crumbs, Parmesan cheese and spices. Then I bake them until they're crispy and golden brown. Delicious! -Matthew Hass, Ellison Bay, Wisconsin
Provided by Taste of Home
Categories Side Dishes
Time 45m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Preheat oven to 425°. Cut each zucchini in half lengthwise and then in half crosswise. Cut each piece lengthwise into 1/4-in. slices., In a shallow bowl, mix bread crumbs, cheese and seasonings. Place flour and eggs in separate shallow bowls. Dip zucchini slices in flour, then in egg and then in crumb mixture, patting to help coating adhere. Place on a greased rack in a foil-lined rimmed baking pan. Drizzle with oil. Bake until golden brown, 20-25 minutes.
Nutrition Facts : Calories 289 calories, Fat 18g fat (5g saturated fat), Cholesterol 106mg cholesterol, Sodium 510mg sodium, Carbohydrate 21g carbohydrate (3g sugars, Fiber 2g fiber), Protein 12g protein.
BAKED PANKO-BREADED ZUCCHINI FRIES
A surprisingly tasty, yet healthy, alternative for your fry craving. Use marinara sauce, ranch sauce, or your favorite dipping sauce to finish off this tasty snack.
Provided by Jennifer Conley
Categories Side Dish Vegetables Squash Zucchini
Time 30m
Yield 2
Number Of Ingredients 6
Steps:
- Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil.
- Season zucchini pieces with salt.
- Mix panko bread crumbs, Parmesan cheese, and Italian seasoning in a bowl.
- Dip zucchini pieces into the beaten eggs and then press into bread crumbs to coat; gently toss between your hands so any bread crumbs that haven't stuck can fall away. Arrange breaded zucchini onto the prepared baking sheet in a single layer.
- Bake zucchini in preheated oven until golden brown, about 15 minutes.
Nutrition Facts : Calories 293.7 calories, Carbohydrate 47.1 g, Cholesterol 194.8 mg, Fat 10.4 g, Fiber 3.9 g, Protein 18.4 g, SaturatedFat 4 g, Sodium 505.3 mg, Sugar 3.7 g
BAKED ZUCCHINI FRIES
This recipe is easy and delicious! Can be used for appetizers or part of the main course!
Provided by Tralayna
Categories Appetizers and Snacks Vegetable Zucchini Appetizer Recipes
Time 35m
Yield 4
Number Of Ingredients 5
Steps:
- Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and spray with cooking spray.
- Stir bread crumbs and Parmesan cheese together in a shallow bowl. Whisk eggs in a separate shallow bowl.
- Working in batches, dip zucchini strips into egg mixture, shake to remove any excess, and roll strips in bread crumb mixture to coat. Transfer coated zucchini strips to the prepared baking sheet.
- Bake zucchini fries in the preheated oven, turning once, until golden and crisp, 20 to 24 minutes.
Nutrition Facts : Calories 134.7 calories, Carbohydrate 15 g, Cholesterol 97.4 mg, Fat 5 g, Fiber 2.2 g, Protein 8.6 g, SaturatedFat 1.9 g, Sodium 225 mg, Sugar 3.6 g
Tips:
- Choose the right zucchini. Look for small to medium-sized zucchini that are firm and have smooth, unblemished skin. Avoid zucchini that are too large, as they will be more watery and less flavorful.
- Cut the zucchini evenly. This will help them cook evenly. Use a sharp knife to cut the zucchini into 1/2-inch thick fries.
- Coat the zucchini fries well in olive oil. This will help them crisp up in the oven. You can also use avocado oil or another high-heat cooking oil.
- Bake the zucchini fries at a high temperature. This will help them get crispy on the outside and tender on the inside. Bake them at 425 degrees Fahrenheit for 20-25 minutes, or until they are golden brown and cooked through.
- Make the tomato coulis dipping sauce while the zucchini fries are baking. This will give the flavors time to meld. The sauce is simple to make and only requires a few ingredients.
Conclusion:
Baked zucchini fries with tomato coulis dipping sauce are a delicious and healthy snack or side dish. They are easy to make and can be enjoyed by people of all ages. Serve them with your favorite dipping sauce, such as ranch dressing or honey mustard.
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love
