Your Recipe

Baked Zucchini Fries

Zutat  Menge  Kalorien 
Zucchini 453.592g 95kcal
Ei roh ganz 100g 143kcal
Käse, Parmesankäse, gerieben 22.5g 95kcal
Semmelbrösel 59.5g 235kcal

Recipe Instructions:

Ingredients
1 pound zucchini (I used 3 medium sized zucchinis)
½ cup panko bread crumbs
¼ cup grated Parmesan cheese (the crumbly kind, not shredded)
2 eggs
Instructions
Preheat oven to 425. Line a baking sheet with aluminum foil and spray with non-stick cooking spray. Set aside.
Combine bread crumbs and Parmesan cheese. Set aside.
Whisk 2 eggs together in a shallow pie plate and set aside.
Cut the ends off the zucchini and then cut the zucchini in half so you have two short, stubby pieces. Set one piece on its end and cut it in half lengthwise. Cut that half in half, making 2 planks. Repeat with the remaining halves (you?ll get 16 planks per zucchini).
Stack 2 planks on top of each other and cut into strips. Thicker strips will yield bigger fries with more zucchini flavor while thin strips will be crispy and taste virtually nothing like zucchini. When all the fries are cut, blot the pieces with a paper towel.
Working with a small handful at a time, dip the zucchini sticks in the egg, shake them to remove any excess, and then roll them in about 2-3 tablespoons of bread crumbs at a time, adding more as needed; you just don't want to work with all the bread crumbs at once because they'll soak up moisture from the egg and won't stick to the zucchini. Place the coated strips on the prepared baking sheet and repeat until all the zucchini strips have been coated.
Bake for 10-12 minutes in the prepared oven then remove from oven, flip the fries, and bake for another 10-12 minutes or until the zucchini is not soggy and the coating is crisp and golden brown. Serve immediately with marinara sauce or ranch.

Nährwertangaben 
Portionsgröße  106 g | ml
Menge pro Portion  95
396
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 3.5g 4%
Gesättigte Fettsäuren  1.3g 6%
Natrium 164mg 7%
Gesamte Kohlenhydrate  10g 4%
Ballaststoffe  1.3g 5%
Zucker  0.7g
Protein  6.6g 13%
Vitamin D 0.3mcg 2%
Kalzium 77mg 6%
Eisen  1.4mg 8%
Kalium 396mg 8%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 54.116 mcg 6%
Thiamin [B1] 0.135 mg 11%
Riboflavin [B2] 0.156 mg 12%
Niacin [B3] 1.206 mg 8%
Pantothensäure [B5] 0.605 mg 12%
Vitamin B6 0.151 mg 9%
Cobalamin [B12] 0.234 mcg 0%
Folat [B9] 39.216 mcg 0%
Vitamin C 25.779 mg 29%
Vitamin D 0.333 mcg 2%
Vitamin E 0.183 mg 1%
Vitamin K 1.16 mcg 1%
Betain 0.058 mg 0%
Cholin 50.977 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  10.1 g 4%
Sugars 0.7 g 1%
Ballaststoffe  1.3 g 5%
Carbohydrate 2.5 g 0%
Netto-Kohlenhydrate 9.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.278 g 0%
Arginin 0.278 g 0%
Asparaginsäure 0.548 g 0%
Cystein 0.095 g 0%
Glutaminsäure 0.908 g 0%
Glycin 0.198 g 0%
Histidin 0.125 g 0%
Isoleucin 0.24 g 0%
Leucin 0.397 g 0%
Lysin 0.309 g 0%
Methionin 0.116 g 0%
Phenylalanin 0.251 g 0%
Prolin 0.285 g 0%
Serin 0.311 g 0%
Threonin 0.185 g 0%
Tryptophan 0.062 g 0%
Tyrosin 0.178 g 0%
Valin 0.295 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 76.51 mg 6%
Kupfer 0.11 mg 13%
Fluorid 0.18 mcg 0%
Eisen  1.38 mg 8%
Magnesium 32.52 mg 8%
Mangan 0.25 mg 11%
Phosphor 143.44 mg 11%
Kalium 396.33 mg 8%
Selen 9.15 mcg 17%
Natrium 164.15 mg 7%
Zink 1.15 mg 10%
andere
Nährstoff Menge  DV
Wasser 84.295 g 0%
Asche 1.523 g 0%