Baked Zucchini Fries with Tomato Coulis Dipping Sauce

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

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup unseasoned bread crumbs 
  •  eggs beaten
  • cup flour all-purpose
  • teaspoons basil fresh chopped
  • tablespoon honey 
  • 0.5 teaspoon kosher salt 
  • servings kosher salt and pepper black freshly ground to taste
  • tablespoon shallots minced
  • pound tomatoes diced cored ripe peeled
  • tablespoons white-wine vinegar 
  • medium zucchini 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