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"Fried" Zucchini SticksZucchini Sticks

Jami Nolen

January 24, 2010

 

It's almost time for the Super Bowl! Here is a healthier alternative to the usual game day snacks.

 

Yield

8 servings (serving size: 6 zucchini sticks and 1/4 cup sauce)

 

Ingredients

  • 3 large zucchini (about 1 1/2 pounds)
  • 1 cup dry breadcrumbs
  • 1/2 cup panko (Japanese breadcrumbs)
  • 1/4 cup grated Parmesan cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup egg substitute
  • Cooking spray
  • 2 cups marinara sauce or fat-free ranch dressing

 

Preparation

  1. Preheat oven to 400 F.
  2. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini.
  3. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray.
  4. Bake at 400 F for 25 to 35 minutes or until golden brown. Serve immediately with sauce.

 

Nutrition Information

Calories: 120
Carbohydrates: 15 grams
Protein: 3 grams
Fat: 28 grams
Sodium: 480 mg
Fiber: 2 grams
Calcium: 80 mg
Vitamin A: 18 mcg
Vitamin C: 5 mg

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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