Parmesan Zucchini Fries offer a delectable twist to the traditional French fry. With their golden, crispy exterior encasing a soft, tender zucchini heart, these fries are a delightful blend of textures. The savory Parmesan cheese adds a rich flavor that beautifully complements the subtle sweetness of the zucchini.
These fries are not just delicious; they’re also a healthier alternative to deep-fried snacks. Baked in the oven with just a handful of wholesome ingredients, they’re low in calories but high in satisfaction. Perfect for serving at parties or as a tasty family snack, Parmesan Zucchini Fries are sure to be a crowd-pleaser, appealing to both adults and children alike.
Full Recipe:
Ingredients:
- 3 small zucchinis
- 2 eggs
- 1 pinch salt
- Ground black pepper
- 2 cups Japanese panko bread crumbs
- 1/2 cup grated Parmesan cheese
- Ranch dressing (for serving)
Directions:
- Preheat oven to 425°F (218°C).
- Slice the zucchinis into 3-inch length by 1/2-inch thick strips.
- In a bowl, add salt and three dashes of ground black pepper to the eggs, beat well.
- Line a baking sheet with parchment paper.
- In a large plate or container, mix the panko and Parmesan cheese together.
- Working in batches, dip some zucchini strips into the beaten eggs, shake off the excess before rolling them in the panko mixture, pressing gently to coat well.
- Arrange the coated zucchini strips on the baking sheet.
- Bake, rotating sheets and turning zucchini fries halfway through, until golden brown and crispy, about 20 to 25 minutes.
- Serve immediately with ranch dressing.
Prep Time: 15 minutes | Cooking Time: 25 minutes | Total Time: 40 minutes
Kcal: 248 kcal | Servings: 3 servings
Nutritional Benefits
Zucchini is a highly nutritious vegetable, low in calories but rich in essential nutrients such as vitamin A, vitamin C, potassium, and fiber. These nutrients are beneficial for eye health, immune function, and digestion. When paired with Parmesan cheese, which adds a good amount of protein and calcium, these fries become a nutritionally balanced snack that can be enjoyed without overindulgence.
Cooking Tips for Perfect Crispiness
Achieving the perfect crispy texture in oven-baked zucchini fries can be a bit challenging due to the natural moisture content of zucchini. Here are a few tips to help you get the best results:
- Dry the Zucchini: After cutting the zucchini into sticks, pat them dry with paper towels to remove excess moisture. This step is crucial for ensuring the breadcrumbs and Parmesan adhere well and help in achieving a crispier texture.
- Egg Wash: Dipping the zucchini sticks in a seasoned egg wash not only adds flavor but also acts as the binding agent for the breadcrumbs and cheese. Ensure each piece is well-coated but shake off any excess.
- Baking Sheet Prep: Use parchment paper on your baking sheet to prevent sticking and allow for easy cleanup. Spacing the zucchini fries apart on the baking sheet will help them crisp up by ensuring adequate air flow around each piece.
- High Oven Temperature: Baking at a high temperature (425°F or 218°C) is essential for a crispy exterior. Be sure to preheat your oven for the best results.
Serving Suggestions
Parmesan Zucchini Fries are versatile and can be served in various ways:
- Dipping Sauces: While ranch dressing is a classic pairing, these fries also go well with marinara sauce, aioli, or a yogurt-based dip for a lighter option.
- Herbs and Spices: Before baking, sprinkle some Italian seasoning, garlic powder, or paprika on the zucchini fries for an extra flavor kick.
- Cheese Variations: Experiment with different types of cheese such as Asiago, Pecorino Romano, or a sharp Cheddar for a different taste profile.
Conclusion
Whether you’re looking for a tasty side dish, a healthy snack, or a party appetizer, Parmesan Zucchini Fries are an excellent choice. They are easy to make, packed with flavor, and can be customized to suit your dietary preferences. Give this recipe a try and discover just how delicious and versatile zucchini can be!
