Oven-Fried Zucchini Sticks - 23g Carbs, 4g Fiber
From: Eating Well Magazine - August/September 2005, Eating Well for a Healthy Heart Cookbook (2008)
Our oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only
a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol |
Low saturated fat | Heart healthy | Healthy weight | High fiber
Active Time: 20 minutes
Total Time: 30 minutes
Ease of preparation: Easy
Servings: 4
Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 Tbsp cornmeal
1 tsp salt
1/2 tsp freshly ground pepper
1 1/2 lb zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
2 egg whites, lightly beaten
Preheat oven to 475 degrees F. Coat a large baking sheet with cooking
spray.
Combine flours, cornmeal, salt and pepper in a large sealable plastic
bag. Dip zucchini in egg white, shake in the bag to coat, and arrange,
not touching, on the baking sheet. Coat all exposed sides with cooking
spray. Bake on the center rack for 7 minutes. Turn the zucchini and
coat any floury spots with cooking spray. Continue to bake until
golden and just tender, about 5 minutes more. Serve hot.
Servings: 4
Nutrition per Serving: 127 Calories, 2g Fat, 0g Sat, 0g Mono,
0mg Cholesterol, 7g Protein, 23g Carbs, 4g Fiber, 427mg Sodium,
524mg Potassium
Nutrition Bonus: Potassium (15% daily value).
1 1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 1/2 vegetable
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