Baked Zucchini Fries with Tomato Coulis Dipping Sauce

Vegetarian
Dairy Free
Health score
9%
Baked Zucchini Fries with Tomato Coulis Dipping Sauce
45 min.
8
158kcal

Suggestions


Looking for a delicious and healthy side dish that will impress your family and friends? Look no further! These Baked Zucchini Fries with Tomato Coulis Dipping Sauce are a perfect choice for anyone craving a satisfying snack or a complement to their main dish. Not only are they vegetarian and dairy-free, but they also boast a delightful crunch that makes them irresistible.

The zucchini, when thinly sliced and baked until golden, transforms into a crispy yet tender treat that pairs perfectly with the homemade tomato coulis. This vibrant dipping sauce, made from fresh ripe tomatoes, aromatic shallots, and a touch of white-wine vinegar, adds a burst of flavor that elevates the entire dish. It’s a fantastic way to use seasonal vegetables, and the best part is you can easily swap in different types of zucchini depending on what's available—or even try summer squash for a twist!

With just 158 calories per serving, you can indulge guilt-free while staying aligned with healthy eating practices. Ready in just 45 minutes, this recipe is not only simple but also a big hit at gatherings. Perfect for a game night or a casual dinner, these baked zucchini fries are sure to become a staple in your cooking repertoire. Try them out and watch how quickly they disappear!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup breadcrumbs 
  •  eggs beaten
  • cup flour all-purpose
  • teaspoons basil fresh chopped
  • tablespoon honey 
  • 0.5 teaspoon kosher salt 
  • servings pepper black freshly ground to taste
  • tablespoon shallots minced
  • pound tomatoes diced cored ripe peeled
  • tablespoons citrus champagne vinegar 
  • medium baby vegetables cut lengthwise into 2-inch-long and 1/4-inch-thick pieces (peel first, if desired, and avoid round pattypan squash — the shape does not lend itself to fries)

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • blender

Directions

  1. Combine all the coulis ingredients in a blender and pureé.
  2. Transfer to a sauté pan and cook over medium heat until fragrant and warmed through, 3 to 5 minutes.
  3. Transfer to the refrigerator to cool.
  4. Preheat oven to 350°F.
  5. In a medium bowl, combine the bread crumbs, salt, and pepper.
  6. Place the flour in another medium bowl and the beaten eggs in a smaller bowl.
  7. Dip the zucchini sticks first in the flour until lightly coated, then in the beaten eggs.
  8. Roll them in the bread-crumb mixture until well covered.
  9. Transfer the zucchini pieces to a nonstick baking sheet and bake until the zucchini is tender but the coating is crisp, about 20 minutes.
  10. Let the fries cool slightly before eating.
  11. Serve with the coulis as a dipping sauce.
  12. Yellow summer squash (like the long crookneck and round pattypan varieties), golden zucchini, and common green zucchini (pictured here) are interchangeable, so choose whatever looks freshest. The ones that are shiny-skinned and taut, not rubbery, are your best bet.

Nutrition Facts

Calories158kcal
Protein15.37%
Fat12.21%
Carbs72.42%

Properties

Glycemic Index
41.16
Glycemic Load
10.4
Inflammation Score
-6
Nutrition Score
10.28173919346%

Flavonoids

Naringenin
0.39mg
Kaempferol
0.05mg
Myricetin
0.07mg
Quercetin
0.33mg

Nutrients percent of daily need

Calories:157.62kcal
7.88%
Fat:2.16g
3.33%
Saturated Fat:0.58g
3.6%
Carbohydrates:28.86g
9.62%
Net Carbohydrates:26.3g
9.56%
Sugar:6.19g
6.88%
Cholesterol:40.92mg
13.64%
Sodium:264.16mg
11.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.12g
12.25%
Vitamin C:19.38mg
23.49%
Vitamin B1:0.32mg
21.61%
Manganese:0.43mg
21.36%
Folate:76.36µg
19.09%
Selenium:12.25µg
17.5%
Vitamin A:672.3IU
13.45%
Vitamin B3:2.55mg
12.77%
Vitamin B2:0.21mg
12.55%
Iron:2.04mg
11.32%
Fiber:2.56g
10.25%
Phosphorus:98.91mg
9.89%
Potassium:318.03mg
9.09%
Copper:0.17mg
8.41%
Vitamin B6:0.16mg
8.11%
Magnesium:32.22mg
8.06%
Vitamin K:7.93µg
7.56%
Calcium:52.69mg
5.27%
Zinc:0.74mg
4.95%
Vitamin B5:0.43mg
4.35%
Vitamin E:0.53mg
3.51%
Vitamin B12:0.15µg
2.42%
Vitamin D:0.22µg
1.47%
Source:Epicurious