Parmesan-Crusted Zucchini Fries

Health score
7%
Parmesan-Crusted Zucchini Fries
33 min.
4
116kcal

Suggestions

Ingredients

  • 0.5 teaspoon basil dried
  • large eggs beaten
  • 0.5 teaspoon garlic powder 
  • 0.1 teaspoon ground pepper red
  • 0.3 cup panko bread crumbs (Japanese breadcrumbs)
  • 1.5 ounces parmesan cheese fresh shredded finely
  • 0.5 cup tomato-basil pasta sauce 
  • 1.3 pounds zucchini 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 45
  2. Combine first 5 ingredients in a small shallow bowl.
  3. Place egg in a separate shallow bowl.
  4. Trim ends from zucchini; cut each zucchini in half crosswise. Quarter each zucchini half lengthwise to make 24 zucchini sticks. Dip zucchini in egg; dredge in panko mixture; pressing to coat.
  5. Place zucchini on a baking sheet coated with cooking spray. Coat tops of zucchini with cooking spray.
  6. Bake at 450 for 20 minutes or until golden brown.
  7. Serve immediately with pasta sauce.

Nutrition Facts

Calories116kcal
Protein27.12%
Fat37.99%
Carbs34.89%

Properties

Glycemic Index
19.75
Glycemic Load
0.56
Inflammation Score
-6
Nutrition Score
10.000869564388%

Flavonoids

Quercetin
0.94mg

Nutrients percent of daily need

Calories:116.38kcal
5.82%
Fat:5.05g
7.76%
Saturated Fat:2.38g
14.88%
Carbohydrates:10.43g
3.48%
Net Carbohydrates:8.19g
2.98%
Sugar:5.13g
5.7%
Cholesterol:53.73mg
17.91%
Sodium:295.09mg
12.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.11g
16.21%
Vitamin C:26.18mg
31.73%
Calcium:172.89mg
17.29%
Phosphorus:162.72mg
16.27%
Manganese:0.32mg
15.98%
Vitamin B2:0.25mg
14.61%
Vitamin B6:0.28mg
13.87%
Potassium:465.81mg
13.31%
Folate:46.62µg
11.65%
Selenium:7.87µg
11.25%
Vitamin A:554.71IU
11.09%
Fiber:2.24g
8.96%
Magnesium:35.11mg
8.78%
Vitamin K:8.84µg
8.42%
Vitamin B1:0.12mg
8.21%
Iron:1.3mg
7.23%
Zinc:1mg
6.68%
Vitamin B5:0.56mg
5.6%
Copper:0.11mg
5.26%
Vitamin B3:1.02mg
5.12%
Vitamin B12:0.26µg
4.27%
Vitamin E:0.36mg
2.42%
Vitamin D:0.3µg
2.02%
Source:My Recipes