October 24, 2020

Roasted Zucchini Fries with Parmesan

These roasted zucchini fries with Parmesan are oven-baked to crispy perfection. And you only need a few ingredients to make this delicious summer side dish!

Looking for something crispy and easy to serve with your meal?

These roasted zucchini fries with Parmesan are one of my favorite side dishes, especially for the summer! They’re the perfect way to sneak some healthy veggies onto the menu for your next cook out.

And they’re so easy to make. Just slice the zucchini, coat the sticks in Parmesan and garlic pepper, drizzle with olive oil, and throw them in the oven until they’re ready!

I’ve seen a lot of zucchini fry recipes made with bread crumbs to give them crunch. Unfortunately, this adds a lot of carbs and calories.

These zucchini fries, on the other hand, are made with Parmesan to give them that satisfying crispy coating without all the carbs. That means you can enjoy these healthy fries without the guilt!

So whether you have summer zucchini you need to use or just want a delicious and healthy side dish, definitely give this recipe a try!

How to make roasted zucchini fries with Parmesan

These crispy sticks are easy to prep and only take about 20 minutes to bake in the oven.

Step 1: Preheat oven to 425°F. Line a baking sheet with parchment paper.

Step 2: Cut the two zucchini into 16 sticks. To do this, start by trimming the ends of both zucchini. Next, quarter both zucchini lengthwise so you end up with 8 long pieces. Finally, cut each piece in half crosswise to get 16 shorter triangular-shaped pieces.

Step 3: Beat the egg in a shallow bowl. You want to use a bowl that will be large enough to dip the zucchini pieces.

Step 4: Combine the Parmesan and garlic pepper in a second shallow bowl, again ensuring that it’s large enough to dip the zucchini pieces.

Step 5: Take one zucchini strip and dip the cut sides into the egg. Once the cut sides are coated, dip the zucchini into the Parmesan mixture until well-coated.

Step 6: Place the zucchini strip on the baking sheet with the skin side down.

Step 7: Repeat with the remaining zucchini.

Step 8: Once all the zucchini has been coated and placed on the baking sheet, drizzle with olive oil.

Step 9: Place the baking sheet in the oven and roast until the zucchini sticks are golden, about 15 to 20 minutes.

That’s it! Once the exterior is nice and crispy, your zucchini fries are ready to serve.

Cutting zucchini into sticks

Zucchini has recently become popular as a healthy alternative to high-carb and starchy foods like french fries. The trick is to make sure the zucchini turns out crispy and not soggy.

I’ve seen a few recipes for zucchini cooked similar to this one, but it was sliced into rounds instead of sticks.

When I tried that method, the rounds turned out a bit too soggy for my taste.

This triangular shape seemed to get much more crispy. That’s why I prefer to quarter the zucchini and then cut each long piece in half. I also like that they look a bit like house-cut fries this way!

Storing zucchini fries

I recommend serving this dish immediately. The fries will be best when they are hot out of the oven.

If you have leftovers, you can store them covered in the refrigerator for 3-4 days. However, the moisture from the zucchini will make the exterior less crispy than when they’re fresh.

To reheat, I recommend either pan-roasting or sticking them back in the oven. This will help the exterior get crispy again.

Zucchini fries on a wooden plate

Other healthy zucchini recipes

Zucchini is such a versatile vegetable. It’s amazing how many different kinds of recipes you can make with it! Plus, it’s so easy to find in the summertime.

If you’re looking for a few more fun recipes to use up your zucchini, here are some of my favorites that I think you’ll enjoy:

When you’ve tried these zucchini fries, please don’t forget to let me know how you liked it and rate the recipe in the comments below!

Roasted Zucchini Fries with Parmesan

Print

Roasted Zucchini Fries with Parmesan

These roasted zucchini fries with parmesan are oven-baked to crispy perfection. And you only need a few ingredients to make this delicious summer side dish!
Course Side Dishes
Cuisine American
Diet Diabetic, Low Fat
Keyword low-carb, roasted zucchini fries, zucchini, zucchini fries
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 127kcal
Author Shelby Kinnaird

Ingredients

  • 2 zucchini
  • 1 egg
  • 3/4 cup freshly grated Parmesan or gruyère cheese
  • 1/4 teaspoon garlic pepper
  • 1 tablespoon extra virgin olive oil

Instructions

  • Preheat oven to 425°F. Line a baking sheet with parchment paper.
  • Cut the two zucchini into 16 sticks. To do this, start by trimming the ends of both zucchini. Next, quarter both zucchini lengthwise so you end up with 8 long pieces. Finally, cut each piece in half crosswise to get 16 shorter triangular-shaped pieces.
  • Beat the egg in a shallow bowl. You want to use a bowl that will be large enough to dip the zucchini pieces.
  • Combine the Parmesan and garlic pepper in a second shallow bowl, again ensuring that it’s large enough to dip the zucchini pieces.
  • Take one zucchini strip and dip the cut sides into the egg. Once the cut sides are coated, dip the zucchini into the Parmesan mixture until well-coated.
  • Place the zucchini strip on the baking sheet with the skin side down.
  • Repeat with the remaining zucchini.
  • Once all the zucchini has been coated and placed on the baking sheet, drizzle with olive oil.
  • Place the baking sheet in the oven and roast until the zucchini sticks are golden, about 15 to 20 minutes.

Notes

This recipe is for 4 servings of zucchini fries. If you cut both zucchini into 8 pieces, then one serving will be 4 zucchini fries.

This dish is best served immediately.

If you have leftovers, they can be stored covered in the refrigerator for 3-4 days. The exterior will lose some of its crispiness, but you can pan roast or bake the fries to reheat and try to re-crisp the outsides.

Nutrition

Serving: 4pieces | Calories: 127kcal | Carbohydrates: 3.6g | Protein: 8.4g | Fat: 9g | Saturated Fat: 3.5g | Polyunsaturated Fat: 2.2g | Monounsaturated Fat: 3g | Trans Fat: 0g | Cholesterol: 57.3mg | Sodium: 297.5mg | Potassium: 287.6mg | Fiber: 1g | Sugar: 2.5g | Vitamin A: 400IU | Vitamin C: 38mg | Calcium: 150mg | Iron: 0.7mg | Net carbs: 2.6g

The post Roasted Zucchini Fries with Parmesan appeared first on Diabetic Foodie.

Post sourced from RSS – Read More

By: Shelby Kinnaird
Title: Roasted Zucchini Fries with Parmesan
Sourced From: www.diabeticfoodie.com/roasted-zucchini-fries-parmesan/
Published Date: Tue, 23 Jun 2020 22:00:06 +0000

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