Parmesan Zucchini Sticks with Smoky Roasted Romesco Sauce

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

Suggestions


Are you ready to elevate your side dish game? Look no further than these delectable Parmesan Zucchini Sticks paired with a smoky roasted Romesco sauce. This recipe is not only a feast for the eyes but also a delight for the taste buds, making it the perfect accompaniment to any meal. With a preparation time of just 45 minutes, you can whip up this dish for gatherings or a cozy family dinner.

The star of this recipe is undoubtedly the zucchini, which is transformed into crispy, golden sticks that are both satisfying and healthy. Coated in a flavorful blend of breadcrumbs, panko, and freshly grated Parmesan cheese, these zucchini sticks offer a delightful crunch with every bite. The addition of smoked almonds and Spanish smoked paprika adds a unique depth of flavor that will leave your guests asking for seconds.

But what truly sets this dish apart is the smoky roasted Romesco sauce. Made from charred red bell peppers and tomatoes, this sauce is rich, tangy, and bursting with flavor. It perfectly complements the zucchini sticks, creating a harmonious balance that is sure to impress. Whether you're serving it as a side dish or a snack, this recipe is a must-try for anyone looking to indulge in a delicious and nutritious treat.

Ingredients

  • 1.5 tablespoons almonds smoked
  • 0.5 teaspoon pepper black freshly ground
  • 0.5 cup bread baguette 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 cheese fresh grated
  •  plum tomatoes halved lengthwise
  • medium bell peppers 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