Oven-Fried Zucchini Sticks - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

When the garden is bursting with zucchini, coat them with breading and watch them disappear. Experiment with adding dried herbs and spices to the flour mixture. Poultry, Cajun or Mexican seasonings are a few flavor profiles that come to mind, but the possibilities are endless.

Ingredients

  • ½ cup whole-wheat flour
  • ½ cup all-purpose flour
  • 2 Tbsp. cornmeal
  • ½ tsp. salt
  • ½ tsp. pepper
  • 1½ pounds zucchini, cut into sticks
  • 2 large egg whites, lightly beaten
  • Cooking spray

Directions

  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt, and pepper in a large sealable plastic bag. Working in batches, dip zucchini in egg white, shake in the bag to coat, and arrange on the baking sheet. Coat all exposed sides with cooking spray.
  3. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender (5-7 minutes).
Nutritional analysis per serving: Calories 160; Total Fat 1.5g (2% Daily Value); Saturated Fat 0.5g (1% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 335mg (15% DV); Total Carbohydrate 31g (11% DV); Dietary Fiber 4g (14% DV); Total Sugars 4g; Includes 0g Added Sugars (0% DV); Protein 8g; Vitamin D 0% DV; Calcium 2% DV; Iron 8% DV; Potassium 10% DV; Molybdenum 50% DV; Manganese 45% DV; Selenium 35% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/oven-fried-zucchini-sticks/
© 2025 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796