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Baked Zucchini Fries: A Deliciously Healthy Alternative

Zucchini fries have emerged as a popular snack in recent years, offering a flavourful and healthier alternative to traditional chips. With their crisp exterior and tender interior, baked zucchini fries have become a staple in households looking to enjoy a guilt-free treat. Perfect as a side dish or a standalone snack, they’re easy to prepare and delightfully versatile.

What Makes Zucchini Fries So Appealing?

Zucchini, also known as courgette in British English, is a summer squash that is low in calories and high in essential nutrients, including vitamins A and C. This vegetable is not only abundant in fibre but also offers a good dose of antioxidants. When prepared as fries, zucchini takes on a delightful texture and flavour that can easily satisfy your cravings for a crunchy snack.

Health Benefits

One of the main advantages of baked zucchini fries is that they are significantly healthier than their fried counterparts. Traditional fries are often laden with oil and unhealthy fats, while baking reduces calorie content and retains the nutritional benefits of the vegetable. Furthermore, zucchini is hydrating and can help you feel fuller for longer, making these fries an excellent choice for those watching their weight.

Ingredients

To make scrumptious baked zucchini fries, you’ll need:

• 2 medium zucchinis
• 1 cup of breadcrumbs (fresh or panko for extra crunch)
• ¼ cup of grated Parmesan cheese (optional)
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 1 teaspoon of dried oregano or Italian herbs
• Salt and pepper to taste
• 2 large eggs
• Olive oil spray or a tablespoon of olive oil

Method

1. Preheat Your Oven: Begin by preheating your oven to 220°C (fan oven) or 240°C (conventional oven). Line a baking tray with parchment paper to prevent sticking.

2. Prepare the Zucchini: Rinse the zucchinis and cut off the ends. Slice them into fry-sized sticks, approximately 1cm thick. To help reduce moisture, sprinkle them lightly with salt and set aside for about ten minutes. After this, pat them dry with a paper towel.

3. Set Up Breading Station: In one bowl, whisk the eggs. In a second bowl, combine the breadcrumbs, grated Parmesan cheese (if using), garlic powder, onion powder, dried herbs, salt, and pepper.

4. Coat the Zucchini: Dip each zucchini stick first into the egg, allowing the excess to drip off, and then into the breadcrumb mixture, ensuring they are well-coated.

5. Bake the Fries: Arrange the coated zucchini fries in a single layer on the prepared baking tray. Lightly spray them with olive oil to encourage browning. Bake in the preheated oven for about 20-25 minutes, or until golden brown and crispy, turning halfway through to ensure even cooking.

6. Serve: Once baked, remove from the oven and let cool for a few minutes. Serve your zucchini fries warm, perhaps alongside a dipping sauce such as garlic aioli, marinara, or even a zesty yoghurt dip.

Variations to Consider

The beauty of baked zucchini fries lies in their versatility. You can experiment with different seasoning blends, such as smoked paprika for a smoky flavour or Cajun seasoning for a bit of heat. For a gluten-free option, replace the breadcrumbs with crushed gluten-free crackers or almond flour.

Conclusion

Baked zucchini fries are an excellent addition to any meal or a delightful snack on their own. Easy to prepare, nutritious, and scrumptious, they are sure to become a favourite in your home. Embrace this healthy alternative and enjoy the delicious crunch of baked zucchini fries—your taste buds and your waistline will thank you!

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