Recipe: Zucchini fries

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Up close to a plate of zucchini fries.

Recipe: Zucchini fries

Zucchini (also known as summer squash) may come last in our produce alphabet, but they contain important nutrients like iron and potassium!  Easy to add to any meal, zucchini can be baked into bread, added to pasta or fried — as in this week’s recipe! When picking up your produce this week, don’t forget to take a second look at the zucchini!

Ingredients

  • ½ cup seasoned breadcrumbs
  • ½ cup grated parmesan cheese
  • 1 teaspoon garlic salt
  • 1 teaspoon onion powder
  • 2 eggs
  • 5 tablespoons olive oil
  • 1 zucchini, cut into ¼ inch slices
  • 1 lemon, cut in wedges
  • ½ cup fresh basil, chopped chiffonade style

Nutrition

  • Calories — 125
  • Carbs — 15g
  • Protein — 5g
  • Fat — 4g
  • Sodium — 269mg
  • Fiber —1g

 

Servings

10 servings

Directions

  1. Mix breadcrumbs, cheese, garlic salt and onion powder in shallow bowl.
  2. Beat the eggs in a second shallow bowl. 
  3. Heat the olive oil in a large skillet over medium heat until rippling.
  4. Dip the zucchini slices into the beaten egg, then the crumb mixture.
  5. Place the zucchini in the skillet in a single layer. Fry the zucchini slices until golden brown, about 3 minutes. Flip over and fry until cooked through and golden brown on the other side.
  6. Serve with lemon wedges.  

Recipe compliments of Gail Hermenau, University of Delaware Cooperative Extension Master Food Educator, Master Gardener and Master Composter.

Video directions

A recipe video for zucchini fries.: youtube.com/watch?v=dTUzpxXlbMg


This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP.