Your Recipe

Baked Zucchini Fries

Ingrédient Quantité Calories
Courgettes 453.592g 95kcal
Œuf cru entier 100g 143kcal
Fromage, parmesan, râpé 22.5g 95kcal
Chapelure de pain 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.

Valeurs nutritives
Taille des portions 106 g | ml
Quantité par portion 95
396
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 3.5g 4%
Gras saturés 1.3g 6%
Sodium 164mg 7%
Total des glucides 10g 4%
Fibres alimentaires 1.3g 5%
Sucre 0.7g
Protéine 6.6g 13%
Vitamine D 0.3mcg 2%
Calcium 77mg 6%
Fer 1.4mg 8%
Potassium 396mg 8%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 54.116 mcg 6%
Thiamine [B1] 0.135 mg 11%
Riboflavine [B2] 0.156 mg 12%
Niacine [B3] 1.206 mg 8%
Acide pantothénique [B5] 0.605 mg 12%
Vitamine B6 0.151 mg 9%
Cobalamine [B12] 0.234 mcg 0%
Floate [B9] 39.216 mcg 0%
Vitamine C 25.779 mg 29%
Vitamine D 0.333 mcg 2%
Vitamine E 0.183 mg 1%
Vitamine K 1.16 mcg 1%
Bétaïne 0.058 mg 0%
Choline 50.977 mg 9%
Carbohydrates
nutriment Quantité DV
Total des glucides 10.1 g 4%
Sugars 0.7 g 1%
Fibres alimentaires 1.3 g 5%
Carbohydrate 2.5 g 0%
Glucides nets 9.4g
acides aminés
nutriment Quantité DV
Alanine 0.278 g 0%
Arginine 0.278 g 0%
Acide aspartique 0.548 g 0%
Cystéine 0.095 g 0%
Acide glutamique 0.908 g 0%
Glycine 0.198 g 0%
Histidine 0.125 g 0%
Isoleucine 0.24 g 0%
Leucine 0.397 g 0%
Lysine 0.309 g 0%
Méthionine 0.116 g 0%
Phénylalanine 0.251 g 0%
Proline 0.285 g 0%
Sérine 0.311 g 0%
Thréonine 0.185 g 0%
Tryptophane 0.062 g 0%
Tyrosine 0.178 g 0%
Valine 0.295 g 0%
Minéraux
nutriment Quantité DV
Calcium 76.51 mg 6%
Cuivre 0.11 mg 13%
Fluorure 0.18 mcg 0%
Fer 1.38 mg 8%
Magnésium 32.52 mg 8%
Manganèse 0.25 mg 11%
Phosphore 143.44 mg 11%
Potassium 396.33 mg 8%
Sélénium 9.15 mcg 17%
Sodium 164.15 mg 7%
Zinc 1.15 mg 10%
autres
nutriment Quantité DV
Eau 84.295 g 0%
Cendres 1.523 g 0%