Butternut Squash Fries & Fried Zucchini
8 servings
INGREDIENTS
1 butternut squash, peeled, seeded and cut into fry shapes
Spray olive oil
Salt
4 medium zucchini, cut into sticks (about 12 per zucchini)
2 cups whole grain panko bread crumbs (brand such as Ian’s™ @ Whole Foods/baking aisle)
2 Tablespoons dried Italian seasoning
1 cup whole wheat flour
2 eggs + 2 egg whites, beaten
Ketchup
DIRECTIONS
- Heat oven to 425 degrees F
- Spray cookie sheet(s) and place butternut squash in single layer
- Spray top with olive oil & sprinkle with salt
- Mix panko and Italian seasoning
- Dip zucchini sticks into 1) flour, 2) egg and 3) seasoned panko
- Place breaded zucchini on sprayed cookie sheet
- Spray top with olive oil and sprinkle with salt
- Bake butternut squash for about 40 minutes and zucchini for about 25 minutes
Note: flip once in middle of cooking time
Serve with KETCHUP and enjoy!
Nutrition
Facts |
| Serv. size 10 pieces(214g) |
| Servings 8 |
| Calories 176 |
Fat Cal. 23 |
| |
*Percent Daily Values (DV) are
based on a 2,000 calorie diet. |
|
| Amount/Serving |
% DV* |
Amount/Serving |
%DV* |
|
| Total Fat |
3g |
4% |
Total Carb. |
32g |
10% |
Sat. Fat |
1g |
4% |
Fiber |
4g |
20% |
Trans Fats |
0g |
|
Sugars |
5g |
|
| Cholest. |
40mg |
15% |
Protein |
8g |
|
| Sodium |
510mg |
20% |
|
|
|
|
| Vitamin A |
155% |
Vit. C |
55% |
Calcium |
10% |
Iron |
15% |
|
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