Baked Oil-Free Zucchini Fries, although a great alternative to traditional baked potato fries, provide a different texture and variety to french fries; crispy on the outside and delicately soft on the inside.
Although potatoes are a fabulous source of nutrition, zucchini is well known to reduce weight. 95% water and low in carbohydrates, zucchini contains high levels of Vitamin C, A, potassium and folate; all essential to good health. And who doesn’t want to lose weight while eating crispy food that truly tastes like a ranch fry.
Despite the healthy lifestyle I have chosen, I am a savory food girl with a love of french fries, pizza, and anything salty. I have never met a nacho I didn’t like, or a type of french fry that didn’t tempt me. But, I don’t indulge, unless of course I veganize it.
I prefer my zucchini fries extra crispy easily achieved without using oil. Silicone Baking Mats provide perfect baking without oil and sticking.
When choosing a zucchini, pick a smooth, firm, and brightly colored one. I usually use my zucchini within the first three days for freshness. You can cut rounds or wedges; I chose wedges for this recipe. I bath my zucchini in a Dijon mustard mixture before dipping in the Panko bread crumb mixture.
The wedges need to be universal in size, so they cook evenly, like this:
Because zucchini is 95% water, salting helps to reduce moisture and sogginess when cooking.
Baked Crispy Oil-Free Zucchini Fries
Guilt-free, crispy and deliciously soft on the inside, theses oil-free zucchini fires melt in your mouth.
Ingredients
- 2 medium firm zucchinis, skin on, cut into long wedges
- 3/4 cup unsweetened almond or other plant based milk
- 3 Tablespoons Dijon Mustard
- 3/4 cup Italian Panko Bread Crumbs
- 1/2 cup Nutritional Yeast
- Salt (genereus amount for zucchini prep).
Instructions
Prepare Zucchini:
- Preheat oven to 400 degrees.
- Wash and cut zucchini into the same side wedges, leaving the skin on.
- Salt the zucchini generously and lay on paper towels for 15 minutes.
- Rinse with water and dry on paper towel again.
Bread Crumb/Almond Milk Wash Bowls:
- Using two similar sized, wide mouthed bowls make two different:
- In one bowl, combine Panko bread crumbs and nutritional yeast.
- In the second bowl, whisk almond milk and mustard.
Breading Zucchini:
- Dip each zucchini stick in the milk mixture and then dip it in the bread crumb mixture; one at a time until all zucchini is covered in bread crumbs.
- Lay them on a baking sheet, separated from each other, on a silicone mat or parchment paper.
- Cook at 375 for 35 minutes.
- Serve with ketchup, dijon mustard, or add a little fire by adding a small amount of Sriracha to the ketchup.