CRISPY COURGETTE/ZUCCHINI 'FRIES', Skinnier, Healthier, Child Friendly, for the Ill & Infirm

Home-made Easy-peasy 'fries' without deep-frying...

first posted  2016, updated Jan2022

Crisp Zucchini Fries, Baked not deep-fried: tasty and better for you

18/11/16

There is nothing better than a huge over-flowing bowl of crispy deep-fried zucchini/courgette sticks.  And it's a shame that apart from being veg, not carb-based, the usual deep-fried zucchini sticks are not particularly good for your health.  

This recipe, adapted from New Health Magazine, gives the best of both worlds: crunch, flavour but low-fat.  Out of the oven!

On an Indulgence day, deep fried courgette sticks are still 67's favourite but at any other time, this recipe is more than satisfactory -- virtuous but still crisply textured and courgette-ey.

Ingred: 
   2-3 zucchini, enough to make 32 three-inch/6cm sticks
   1 egg white
   1/4 cup/60 ml milk (67 used watered down goat's yoghurt)
   1/3 cup grated Parmesan
   1/2  cup seasoned breadcrumbs (67 used fresh grated/processed soda bread)
   zest of a lemon

   olive oil

Method:

1. Pre-heat oven to 425f/220c/200fan
2. Line a cookie tray with greaseproof paper, sticking down the corners with egg white; generously spray with olive oil
3. Cut each zucchini into 3 inch chunks; quarter vertically; slice away the spongy seeded bits in the centre.  If the zucchini are really fat, cut each chunk into 6 vertical sticks
4. In a deep flat dish, whisk egg white lightly; add milk
5. Combine cheese & crumbs on a plate
6. Dip each zucchini stick in the egg mix then roll generously in crumbs
7. Place on tray with a bit of space in between
8. Bake 25-30 mins or until golden brown, turning once half-way through
9. Serve hot
10. These can be made in advance and re-heated on a baking tray with plenty of space in between in a moderate oven 10-12 mins

New Health Magazine is at http://www.health.com/health/recipe/0,,10000001831902,00.html    

    

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission.