From Our Blog
“Fried” ZucchiniPosted on Oct 25, 12 in Recipes
I made this dish the other night for dinner, and my children were fighting over the last bites of it. Since zucchini is rich in nutrients that contribute to overall good health, this was one time I didn’t mind the bickering. The recipe is from Devin Alexander’s “The Most Decadent Diet Ever” cookbook. ENJOY!
Olive oil spray (real olive oil, not Pam)
1 1/2 teaspoons unbleached all-purpose flour
2 tablespoons plain dried bread crumbs
1 1/2 teaspoons grated reduced-fat Parmesan
1 teaspoon finely chopped fresh parsley
1/2 teaspoon garlic powder
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon black pepper
1 large egg white
2 small zucchini (about 4 ounces each), cut into 3/4-inch rounds
1/3 cup of your favorite low-fat marinara sauce
Preheat the oven to 425 degrees F.
Mist a medium nonstick baking sheet with spray.
Spoon the flour into a medium shallow bowl.
Put the bread crumbs, Parmesan, parsley, garlic powder, oregano, salt and pepper in a medium resealable plastic bag.
Use a fork to beat the egg white in a small bowl until bubbly.
Dip both sides of one zucchini round in the flour, and then roll it to coat it completely. Shake off any excess and dip it in the egg to cover it. Let any excess drip off, and then drop the round into the crumb bag and shake gently to coat it. Repeat with each round, and then place them in a single layer, not touching, on the prepared baking sheet.
Lightly mist the tops with spray. Bake for 7 minutes, and then carefully flip them and bake for another 4 to 6 minutes, or until the outsides are golden brown and the insides are tender. Lightly mist the tops with spray.
Just before the zucchini is done, put the marinara sauce in a small microwave-safe bowl. Microwave on low in 30-second intervals until warm. Serve the zucchini immediately with the marinara sauce on the side for dipping.
6 pieces with about 3 tablespoons sauce: 94 calories, 6g protein, 16g carbohydrates, 1g fat (trace saturated fat), 0 mg cholesterol, 3g fiber, 361 mg sodium.