Savory Zucchini Stix

Savory Zucchini Stix

Savory Zucchini Stix

Try this healthy alternative to French fries. While you're munching consider the fact that zucchini provides some vitamins A, B6, C and folate and a lot less fat and carbohydrate than a small serving of fries.


Makes 4 servings


Nonstick olive oil cooking spray
3 tablespoons seasoned dry bread crumbs
2 tablespoons grated Parmesan cheese
1 egg white
1 teaspoon reduced-fat (2%) milk
2 small zucchini (about 4 ounces each), cut lengthwise into quarters
1/3 cup spaghetti sauce, warmed


  1. Preheat oven to 400°F. Spray baking sheet with cooking spray; set aside.
  2. Combine bread crumbs and Parmesan cheese in shallow dish. Combine egg white and milk in another shallow dish; beat with fork until well blended.
  3. Dip each zucchini wedge first into crumb mixture, then into egg white mixture, letting excess drip back into dish. Roll again in crumb mixture to coat.
  4. Place zucchini sticks on prepared baking sheet; coat well with cooking spray. Bake 15 to 18 minutes or until golden brown. Serve with spaghetti sauce.

Nutritional Information

Serving Size: 2 Stix with 1 tablespoon plus 1 teaspoon spaghetti sauce
Calories 69
Calories from Fat 26 %
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 6 mg
Carbohydrate 9 g
Fiber 1 g
Protein 4 g
Sodium 329 mg

Dietary Exchange

Vegetable 2
Fat 1/2

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