Crisp Zucchini Fries

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Spring 2015

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Crisp Zucchini Fries

Crisp Zucchini Fries
1 cup panko breadcrumbs
1/4 cup very finely chopped roasted salted sunflower seeds
1/4 cup grated Parmesan cheese
1 tsp. dried thyme
1 tsp. Raley's Smoked Alderwood Sea Salt
Freshly ground pepper to taste
1/4 cup flour
2 tsp. spicy brown mustard
3 egg whites, beaten until foamy
4 medium zucchini, cut into French fry-size wedges
Olive oil cooking spray

Prep: 15 minutes, Cook: 20 minutes, Serves: 4

1. Preheat oven to 425°F and line a baking sheet with foil. Stir together breadcrumbs, seeds, cheese, thyme, salt and pepper in a shallow dish. Place flour in another shallow dish. Beat together mustard and eggs in a third shallow dish.

2. Dip zucchini wedges into flour, then egg mixture, then breadcrumb mixture; place on a baking sheet and coat with cooking spray.

3. Bake for 20 minutes, coating with cooking spray halfway through cooking.

Nutritional Information:
Calories: 210, Protein: 12g, Total Fat: 7g (Saturated Fat: 2g, Trans Fat: 0g), Carbohydrates: 27g, Fiber: 3g, Sugar: 5g, Cholesterol: 5mg, Sodium: 750mg, 6 points


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