00:01These crispy zucchini fries combine a golden panko parmesan crust with tender insides and a creamy basil-garlic dip.
00:09Healthy, flavorful, and ready in 40 minutes, making guilt-free snacking irresistibly delicious.
00:16For the zucchini fries, you'll need 3 medium 7-inch zucchinis, cut into half-inch thick, 3-and-a-half-inch long sticks, about 1-1⁄4 pounds.
00:26Combine 1⁄2 cup of panko breadcrumbs, 1⁄3 cup of white whole wheat or all-purpose flour, 1⁄4 cup of finely grated parmesan cheese, 1⁄2 teaspoon of kosher salt, 1⁄4 teaspoon each of onion powder and ground black pepper, and 2 large egg whites.
00:42Also, keep some nonstick cooking spray, olive oil or canola oil flavored, ready for baking.
00:48For the basil dipping sauce, you'll need 1⁄2 cup of nonfat plain Greek yogurt, 2 tablespoons of chopped fresh basil, or 1⁄2 teaspoon of dried basil, 1 clove of minced garlic, 1⁄4 teaspoon of Worcestershire sauce, and 1⁄8 teaspoon each of kosher salt and ground black pepper.
01:07Preheat the oven to 425 degrees Fahrenheit and coat a large rimmed baking sheet with nonstick spray.
01:13Pat the zucchini sticks dry on paper towels to remove excess moisture.
01:18This helps them bake up crisp instead of soggy.
01:22In one shallow dish, mix panko, parmesan, flour, salt, onion powder, and pepper.
01:28In another bowl, whisk egg whites until lightly foamy to help the coating stick.
01:33Dip the zucchini sticks in egg whites, then coat with the panko mixture.
01:37Arrange them on the baking sheet without overlapping, spray lightly with oil, and bake for 10 minutes.
01:44Flip, spray again, and bake another 10 minutes until golden and crisp.
01:49While baking, whisk together Greek yogurt, basil, garlic, Worcestershire sauce, salt, and pepper for the dipping sauce.
01:57Serve the fries hot with the cool, creamy basil sauce.
02:01Gluten-free.
02:02Use almond or coconut flour and gluten-free panko.
02:05Dairy-free.
02:06Replace cheese with nutritional yeast and use cashew or dairy-free yogurt.
02:11Vegan.
02:12Swap egg whites for aquafaba and make a cashew herb dip.
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