Zucchini Fries

By ryanmmurano

Who ever thought that fries would be healthy? Indeed, with the right ingredients and right cooking strategies, they sure can be. Enjoy this salty, savory snack without the guilt.

Zucchini Fries
  • 2 zucchini

  • 1 tablespoon salt

  • 2 eggs

  • 1/2 cup ground almonds

  • 1/2 cup grated Parmesan cheese

  • 1/2 teaspoon dried Italian herb seasoning, or to taste

  1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.

  2. Cut zucchini into 3-inch lengths, then cut each piece into 9 fries. Place zucchini fries into a colander and sprinkle with salt. Let the zucchini pieces drain for at least 1 hour to remove excess liquid.

  3. Beat eggs in a shallow bowl. Mix almonds, Parmesan cheese, and Italian seasoning in a second shallow bowl. Rinse salt off zucchini and pat dry with paper towels.

  4. Dip each zucchini piece into beaten egg and roll in the almond coating. Place coated fries on prepared baking sheet.

  5. Bake in the preheated oven until the zucchini are tender and the coating is crisp and browned, about 25 minutes, turning them halfway through cooking time.

Nutritional Facts

Calories - 98
Carbohydrates - 4.5g
Total Fat - 5.4g
Protein - 8.9g
Sodium - 1293mg
Dietary Fiber - 0.5g

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5 replies

ohneclue 2017-05-23 12:19:42 -0500 Report

I agree about the salt. And it is competely uinnecessary to sprinkle the cut ones with salt. If you buy the young or baby zucchini, that don't have any seeds in their older more mature bulb that develops, you don't have to soak them in salt at all. The zucchini I buy NEVER has the bulbous end at all. And it never has the watery seed pouch at the end. Since there are other recipes telling people to reduce the water content that don't know how to avoid that, they just repeat what they hear or read. I have NEVER had a reason to salt or remove water from zucchini anything — noodles, fries, etc. I've been eating them as a healthy veggie for years and never added any salt and let them drip out. That's just plain ridiculous. Two medium zucchini that are straight sided when you buy them will only have 1 g salt in them and 101 g potassium and very little carbs as in 0.68 g so you can also cut the carbs a LOT as well. They have .2 g fiber which means there's only .48 g net carbs for the zucchini. I buy roasted almonds without salt and 1/2 cup of those have 0 salt, 335 mg of potassium,. 1287 mg of heart-healthy magnesium and only entire 10.29 g carbs but 5.8 g fiber which is 4.49 net carbs and with the carbs in the baby zucchini, that makes a total of 5 net carbs for the entire recipe — then divided by 6 = less than a single carb in a serving of them.

Temporary diabetic
Temporary diabetic 2016-08-18 15:13:01 -0500 Report

I cand understand how someone could think that 1293 mg of sodium is good for anyone, let alone a diabetic. That much sodium will shoot your blood pressure way up and diabetes and high blood pressure are directly connected.

Tuellz 2016-06-25 07:38:37 -0500 Report

"Cut zucchini into 3-inch lengths" I get that. "then cut each piece into 9 fries" I do not get that, 9? Cut it in lengthwise half = 2. Cut again in half = 4. Cut again in half =8. How do I cut 9? Inquiring minds want to know. The recipe looks great.