Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce

Health score
43%
Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce
45 min.
8
186kcal

Suggestions


If you're looking for a delicious and nutritious side dish that brings both flavor and crunch to your table, look no further than these Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce. Perfect for gatherings or a cozy family dinner, this recipe combines the fresh taste of zucchini with a crisp, cheesy coating that will please even the pickiest eaters. The zucchini is transformed into delightful sticks, baked to golden perfection and packed with a delightful combination of flavors.

But the real star of this dish is the rich and smoky Romesco sauce, made with roasted bell peppers and tomatoes, blended with a touch of garlic and nutty smoked almonds. This vibrant sauce not only complements the zucchini sticks beautifully, but it also adds a unique depth of flavor that elevates this dish from ordinary to extraordinary. Plus, it's a fantastic way to incorporate more veggies into your diet without sacrificing taste.

In just 45 minutes, you can whip up this side that is not only simple to prepare but also low in calories—making it a guilt-free indulgence. Gather your ingredients, preheat the oven, and get ready to treat your taste buds to a flavorful experience that everyone will love. Enjoy this unforgettable combination of crunchy and smoky flavors, and watch them disappear from the table in no time!

Ingredients

  • 1.5 tablespoons almonds smoked
  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup bread french cubed ()
  • cup breadcrumbs dry
  • 0.5 cup egg substitute 
  • tablespoon olive oil extravirgin
  • large garlic clove 
  • 0.1 teaspoon ground pepper red
  • 0.3 teaspoon kosher salt 
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • 0.3 teaspoon paprika smoked spanish
  • ounce parmesan fresh grated
  •  plum tomatoes halved lengthwise
  • medium bell pepper red
  • tablespoon red wine vinegar 
  • 0.5 teaspoon salt 
  • 1.5 pounds zucchini 

Equipment

  • food processor
  • baking sheet
  • oven
  • wire rack
  • blender
  • aluminum foil
  • broiler
  • ziploc bags

Directions

  1. Preheat broiler.
  2. To prepare sauce, cut bell peppers in half lengthwise; discard seeds and membranes.
  3. Place bell pepper halves and tomatoes, skin sides up, on a foil-lined baking sheet; flatten bell peppers with hand. Broil 10 minutes or until blackened.
  4. Place in a zip-top plastic bag; seal.
  5. Let stand 15 minutes. Peel and coarsely chop, reserving any liquid.
  6. Combine bell peppers, reserved liquid, tomatoes, and next 8 ingredients (through garlic) in a blender or food processor; process until smooth.
  7. Preheat oven to 40
  8. To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini.
  9. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture.
  10. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray.
  11. Bake at 400 for 25 minutes or until golden brown.
  12. Serve immediately with sauce.

Nutrition Facts

Calories186kcal
Protein18.24%
Fat25.07%
Carbs56.69%

Properties

Glycemic Index
38.94
Glycemic Load
7.01
Inflammation Score
-9
Nutrition Score
17.339130577834%

Flavonoids

Cyanidin
0.05mg
Catechin
0.02mg
Epigallocatechin
0.05mg
Epicatechin
0.01mg
Naringenin
0.11mg
Luteolin
0.27mg
Isorhamnetin
0.05mg
Kaempferol
0.03mg
Myricetin
0.03mg
Quercetin
0.77mg

Nutrients percent of daily need

Calories:186.13kcal
9.31%
Fat:5.33g
8.2%
Saturated Fat:1.29g
8.04%
Carbohydrates:27.11g
9.04%
Net Carbohydrates:23.73g
8.63%
Sugar:6.58g
7.32%
Cholesterol:2.41mg
0.8%
Sodium:529.63mg
23.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.72g
17.44%
Vitamin C:74.69mg
90.54%
Vitamin A:1802.37IU
36.05%
Manganese:0.52mg
26.2%
Vitamin B1:0.36mg
24.29%
Selenium:15.93µg
22.75%
Folate:83.48µg
20.87%
Vitamin B2:0.35mg
20.37%
Vitamin B6:0.35mg
17.52%
Vitamin B3:2.88mg
14.41%
Phosphorus:137.25mg
13.73%
Fiber:3.38g
13.52%
Iron:2.41mg
13.39%
Potassium:458.95mg
13.11%
Vitamin E:1.94mg
12.95%
Calcium:117.18mg
11.72%
Magnesium:43.94mg
10.98%
Vitamin K:9.74µg
9.28%
Copper:0.16mg
7.79%
Vitamin B5:0.75mg
7.53%
Zinc:1.13mg
7.52%
Vitamin B12:0.15µg
2.56%
Vitamin D:0.26µg
1.72%
Source:My Recipes