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KIWI Cooks

Cheesy Zucchini Fingers

Fresh herbs and a crunchy, salty outer coating make these just as delicious as those mozzarella sticks every kid (and grown up) loves, but way healthier.
Active time: 25 minutes
Total time: 25 minutes


If you’ve got yellow squash on hand instead, feel free to substitute.

Ingredients

  • 2 medium zucchini, ends trimmed
  • ½ cup whole wheat flour
  • 1 large egg, lightly beaten
  • ¾ cup panko breadcrumbs
  • ½ cup grated Parmesan cheese
  • 1 teaspoon salt, divided
  • 1 tablespoon fresh basil (or 1 teaspoon dried)
  • 1 ½ teaspoons each fresh thyme and oregano (or ¾ teaspoon dried each)
  • ½ teaspoon fresh sage (or ¼ teaspoon dried)
  • 3 tablespoons safflower oil, divided
  • Tomato or marinara sauce, for dipping
  1. Slice each zucchini in half, width-wise, then slice each half length-wise. Slice each of these halves into 8 to 10 ½-inch thick matchsticks, for a total of 16 to 20 matchsticks per zucchini.
  2. Set out three medium bowls. Place the flour and ½ teaspoon of the salt in the first bowl, and the beaten egg in the second bowl. In the third bowl, place the breadcrumbs, cheese, remaining salt, and herbs and mix to combine.
  3. Dredge each zucchini matchstick into the flour, egg, then breadcrumb mixture and place on a large plate or baking sheet.
  4. In a large skillet, heat 1 tablespoon of the safflower oil over medium-high heat. Add a third of the zucchini fingers and cook 3-4 minutes. Flip the zucchini fingers and cook 1-2 minutes more, or until golden brown. Remove from the pan and repeat with remaining zucchini fingers.
  5. Serve hot, with tomato or marinara sauce for dipping.

Serves 4
Per serving: calories 299, fat 15 g, protein 11 g, carbohydrates 30 g, dietary fiber 4 g


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