If you crave pub-style zucchini sticks but are working on making healthier choices, this recipe serves up the best of both worlds! Coated with whole grain flour and a better-for-you batter, a serving of these zukes is sure to leave you satisfied. These zucchini rounds are delicious on their own, but when dipped in my Greek yogurt ranch dip they'll score you some extra calcium, protein and vitamin D.
Author: Erika Brown
Recipe type: Snack/Side Dish
Serves: 6 servings
Ingredients
3 medium zucchini
½ cup whole wheat flour
2 Tbsp. cornstarch
1 cup unsweetened almond milk (or skim milk)
1 tsp. apple cider vinegar
1 cup panko breadcrumbs
2 tsp. olive oil
½ tsp. salt
1 tsp. italian seasoning
¼ tsp. garlic powder
Healthy Ranch Dip:
1 cup low fat plain Greek yogurt
1 tsp. garlic powder
1 tsp. onion powder or crumbled onion flakes
2 tsp dried parsley
¼ tsp dried dill weed
salt and pepper to taste
Instructions
Preheat oven to 450 degrees and line baking sheet with parchment paper
Slice zucchini into 1 cm rings
In a medium bowl, whisk together milk, vinegar, flour and cornstarch
Mix remaining ingredients in another shall bowl or pan for the breading
Dip each zucchini round in batter and shake off excess, then dip into breading to cover completely
Transfer to parchment-lined baking sheet and bake for 10 minutes
Flip and bake for an additional 10 minutes or until crispy and brown on outside
Serve with healthy ranch dip or your favourite dipping sauce.
Notes
*For a cheesy flavour, add ¼ cup nutritional yeast to breading mixture. **Nutrition information analyzed using Eatracker.ca (does not include dip)
Nutrition Information
Serving size: ⅙ recipe Calories: 117 Fat: 2 g Saturated fat: 0 g Unsaturated fat: 2 g Trans fat: 0 g Carbohydrates: 15 g Sugar: 3 g Sodium: 237 mg Fiber: 2 g Protein: 4 g Cholesterol: 0 mg
Recipe by Erika Brown R.D. at http://www.erikabrownrd.com/recipes/bakedzucchinibites/