For Meat Free Monday, I wanted to share a recipe I tried at a Pampered Chef party. These Zucchini Fries were delicious, but also healthy. Thanks to my friend Jessica Cole Arnot for showing us how easy it is to make them and I bet your kids would love them too!
CROUTONS GIVE THESE HEALTHY APPETIZERS A BURST OF FLAVOR AND HELP THEM CRISP UP
1 medium zucchini
1 1/2 cups (375 mL) large fat-free seasoned restaurant-style croutons (see Cook’s
1 oz (30 g) Parmesan cheese, divided
1 egg white
1/2 cup (125 mL) nonfat plain yogurt
1/2 cup (125 mL) loosely packed fresh basil leaves
3 tbsp (45 mL) light mayonnaise
2 garlic cloves, peeled
1/2 tsp (2 mL) coarsely ground black pepper
1. Preheat oven to 450ºF (230ºC). Line Cookie Sheet with Parchment Paper. Trim
and discard ends of zucchini; cut in half crosswise using Chef’s Knife. Cut each
zucchini half using French Fry Cutter (discard any thinner pieces). Place
croutons in Manual Food Processor; cover and pump handle until finely
chopped. Grate Parmesan cheese with Microplane® Adjustable Fine Grater.
Place chopped croutons and half of the Parmesan cheese in Coating Tray; mix
2. Whisk egg white in Classic Batter Bowl until frothy. Add zucchini; mix gently until
well coated. Dredge zucchini in crouton mixture, pressing firmly to coat. Arrange
zucchini in a single layer on Cookie Sheet. Bake 14–16 minutes or until crisp.
3. Meanwhile, for dip, combine remaining Parmesan cheese, yogurt, basil,
mayonnaise, garlic and black pepper in clean processor bowl; cover and pump
handle until well blended, scraping down sides as necessary. Remove Cookie
Sheet from oven to Stackable Cooling Rack. Serve zucchini fries with dip.
- 10 servings of about 3 fries and 1 tbsp (15 mL) dip
Nutrients per serving:
Calories 70, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 5 mg, Sodium 180 mg, Carbohydrate 7 g, Fiber 0 g, Protein 4 g
For best results, choose croutons that are about 3/4 x 3/4 in. (2 x 2 cm) in size.