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Nutrition Monday: Zucchini Fries

Zucchini Fries

          Ingredients

  • 1½ pounds fresh zucchini
  • ½ cup all-purpose flour
  • 1 teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 2 whole eggs
  • 1 tablespoon milk
  • 1 sleeve Ritz crackers (3½ ounces in weight)
  • ½ cup panko bread crumbs
  • ½ cup grated Romano cheese
  • 4 tablespoons extra virgin olive oil, divided
  • Non-stick cooking sprayInstructions
  1. Preheat oven to 450 degrees F.
  2. Trim the ends and cut the zucchini in half. With a spoon, remove any large seeds. (Smaller seeds can stay if the zucchini are small.)
  3. Cut zucchini into thick French-fry sized pieces leaving skins on.
  4. Lay out three medium to large bowls.
  5. In the first place flour, salt and pepper.
  6. In the second place the eggs and milk.
  7. In the bowl of a food processor, pulverize Ritz, panko and Romano to a fine crumb and place in the third bowl.
  8. Coat a sheet pan with sides with half the oil. Set aside.
  9. Place all of the zucchini fries in the bowl with the flour and toss the bowl and squash to coat all sides. Remove to a plate and discard any leftover flour.
  10. Taking a few at a time, dip in egg, shake off excess and coat in cracker crumbs mixture then lay out on the prepared pan.
  11. Once the pan is full, drizzle the remaining oil over the fries then spray the whole pan and squash with the pan spray.
  12. Bake for 10-12 minutes or until crisp and golden.
  13. Serve with our roasted red pepper dipping sauce (recipe coming tomorrow)

zuchinni fires