JR King's Green Avengers Garden

RECIPES FROM THE GARDEN: Oven Fried Zucchini Sticks

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Oven-baked Zucchini Sticks taste every bit as good as their deep fried brothers with only a fraction of the fat and calories.  Serve with a side of your favorite marinara sauce for dipping.

Prep: 20 minutes Total time: 40 minutes


½ cup  Whole Wheat Flour

½ cup  All-purpose Flour

2 tbs.   Cornmeal

1 teas.   Salt

½ teas.  Freshly ground pepper

1-½ lbs.  Zucchini, about 3 medium sized, cut into ½ x 3-inch sticks

2 lg.          Egg whites

            Canola or Olive Oil Cooking Spray


  1. Pre-heat oven to 475 degrees Fahrenheit.  Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag.  Dip zucchini in egg white, shake in bag to coat, and arrange, not touching, on the baking sheet.  Coat all exposed sides with cooking spray.
  3. Bake on the center rack for 10 minutes.  Turn the zucchini and coat any floury spots with cooking spray.  Continue to bake until golden and just tender, about 8 to 10 minutes more.  Serve hot.

Makes 4 servings

Calories: 127; Fat: 2g; Saturated Fat: 0g; Cholesterol: 0mg; Carbohydrates: 23g; Dietary Fiber: 4g; Protein: 7g; Sodium: 427 mg.

Recipe provided by WebMD

Author: arthurlittsey

Advertising/Marketing/Media Consultant, with over 30 years of experience.

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