Baked Zucchini Bites

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As the days get longer and small patches of grass begin to peak out from under the snow, I can’t help but start to think about summer. And that means one of my all-time favourite summer veggies is back on my brain: zucchini.

There are so many things to love about this delicious summer squash: for one, it is 95% water, making it naturally low in calories and an excellent choice if you’re watching your weight. But that’s not all! It’s also loaded with vitamin A, vitamin C and potassium.

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When it comes to versatility, zucchini really squashes it’s competition. Grate it into muffins and loaves, throw it in a stir fry or grill it on the barbecue. The possibilities are endless when it comes to this gourd-geous vegetable!

There’s only one time where I’d wag my finger at a delicious zucchini: pub-style zucchini sticks. Nothing turns this dietitian off of a dish like taking a healthy, nutritious vegetable, beer-battering it, deep-frying it and smothering it in high fat ranch dressing.

But there is a better way!

This simple recipe does the same thing with whole grain breading and baking. That means you get a tasty treat, but it still counts towards your daily veg! Try the recipe below and see for yourself. I’ve even included a healthy version of ranch dip (because sometimes you just need a little ranch).

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Baked Zucchini Bites
Author: Erika Brown
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.
Serves: 6 servings
Prep time:
Cook time:
Total time:
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
  1. Preheat oven to 450 degrees and line baking sheet with parchment paper
  2. Slice zucchini into 1 cm rings
  3. In a medium bowl, whisk together milk, vinegar, flour and cornstarch
  4. Mix remaining ingredients in another shall bowl or pan for the breading
  5. Dip each zucchini round in batter and shake off excess, then dip into breading to cover completely
  6. Transfer to parchment-lined baking sheet and bake for 10 minutes
  7. Flip and bake for an additional 10 minutes or until crispy and brown on outside
  8. 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 Saturated fat: 0 Unsaturated fat: 2 Trans fat: 0 Carbohydrates: 15 Sugar: 3 Sodium: 237 Fiber: 2 Protein: 4 Cholesterol: 0

 

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