Most people think zucchini fries at a restaurant are healthy (I’m eating my vegetables!) but the zucchini absorbs an enormous amount of the frying oil, which can increase inflammation in the body and may leave you feeling heavy. Instead, try these Oil-Free Zucchini Fries, which pack a flavorful punch from the seasoned panko coating. And to be slightly indulgent (we are eating fries, after all), feel free to dip the zucchini fries in a little bit of Lemon Garlic Aioli!
What (your ingredients):
Oil-Free Zucchini Fries:
3 large zucchini
½ cup shredded parmesan cheese
½ cup panko
½ teaspoon Italian Seasoning (I used a Tuscan Blend of garlic, salt, pepper, onion, red pepper flakes, rosemary, basil, oregano, and parsley) Tip: Use your favorite seasoning to customize the flavor!
Lemon Garlic Aioli:
½ cup mayo
1 clove garlic, minced
The juice of 1 lemon
How (your directions):
Preheat oven to 400°F. Line two baking sheets with parchment paper or silicone baking mats and set aside.
Slice each zucchini in half widthwise. Then slice each cylindrical half in half lengthwise, and then into quarters. You want about 16 wedges per zucchini.
Pat the zucchini dry with a paper towel.
In a medium bowl, whisk one egg and set aside.
In another medium bowl, combine parmesan cheese, panko, and seasoning of choice. Mix ingredients until evenly distributed.
For each zucchini fry, take one zucchini wedge and dip into the whisked egg. Allow excess egg to drip off and then place zucchini fry in the panko mixture.
Using your other hand, coat the zucchini wedge in the panko mixture on all sides.
Tip: Use a separate hand for the egg and the panko mixture. If you use the eggy hand to also coat the zucchini wedge with panko, the panko mixture will clump and it will be difficult to coat the zucchini.
Place coated zucchini wedge on the baking sheet. Repeat with all remaining wedges.
Bake the zucchini fries for 30 minutes, turning halfway through.
Meanwhile, make the Lemon Garlic Aioli. Simply add all ingredients to a serving bowl and whisk until evenly combined.
When the zucchini fries are crispy, remove from the oven and enjoy immediately!
Why (the science): Zucchini is rich in vitamin A carotenoids, which promote both eye health and heart health.