Healthy Recipe: Zucchini Fries with Homemade Ranch Dip

Potato chips and French fries are a common accompaniment to barbecues and get-togethers, but these beloved little spuds are typically packed with too much fat, calories, and sodium and provide little nutritional value. A single serving of potato chips or French fries enjoyed occasionally won’t stop you from reaching your health goals, but dig into these types of taters too often and it may lead to weight gain. 

On the other hand, zucchini is a versatile veggie that makes a perfect swap for deep-fried spuds. Zucchini is an excellent source of vitamins A and C, plus delivers more potassium than a banana, all for a mere 27 calories. So, when you’re craving a crunchy sidekick for your main dish, swap zucchinis for potatoes. These zucchini fries are lightly coated with whole-wheat panko breadcrumbs and parmesan cheese and baked to crispy perfection—can you think of a more fun way to eat your veggies?

Try the recipe: Zucchini Fries with Homemade Ranch Dip.

Satisfy your French fry craving with these light and crunchy baked zucchini fries. Pair them with homemade—so healthier!—ranch dip that’s so easy and convenient to make using only dried herbs and pantry staples.

INGREDIENTS: 

For the zucchini fries: 

3 small zucchinis, halved and sliced into fry sized bites

½ cup whole-wheat panko breadcrumbs

½ cup grated Parmesan cheese

½ teaspoon salt

Pepper to taste

1 egg, whisked

For the ranch dip: 

½ cup fat-free sour cream

¼ teaspoon dried dill

¼ teaspoon dried parsley

¼ teaspoon onion powder

¼ teaspoon garlic powder

Salt and pepper to taste

INSTRUCTIONS:

Preheat the oven to 350°F (180°C). Lightly grease a cooling rack then place onto a baking sheet, this will allow the zucchini fries to cook evenly. 

Cut zucchini into fry-like strips and set aside. Combine panko, parmesan, salt, and pepper in a mixing bowl and set aside. Place whisked egg in a separate small bowl, set aside. 

Dip zucchini fries into the egg, then lightly coat with the panko-Parmesan mix, and then place on the baking sheet. Repeat until all zucchini fries are coated. 

Cook for 40 to 45 minutes or until crispy. For added crunch, broil the zucchini fries for one to two minutes. Watch carefully not to burn!

While zucchini is baking, place the ranch dip ingredients into a small mixing bowl and stir to combine. Set aside and serve with the hot and crispy zucchini fries. 

Makes four servings.

NUTRITION FACTS (PER SERVING):

Calories 140

Protein 8 g

Total fat 4.5 g

Saturated fat 2 g

Cholesterol 60 mg

Carbs 17 g

Fiber 1 g

Total sugars 2 g

Added sugars 0 g

Sodium 550 mg

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