Crispy Zucchini Sticks Recipe

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Crispy Zucchini Sticks
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Ingredients
10
Count
Nutrition
102
Calories
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Ingredients:

  • 4 medium zucchini (about 1-1/2 lb)
  • 1/2 cup bread crumbs
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/2 tsp cayenne
  • 4 tsp italian seasoning
  • ranch dressing , optional
  • marinara sauce , optional

Directions:

  1. Preheat the oven to 450°.
  2. Spray a large baking sheet with olive-oil cooking spray.
  3. Cut each zucchini into 3” pieces. Then quarter each piece into sticks. Set aside.
  4. Mix the crumbs and next 4 ingredients. Finely grind the Italian seasoning with your fingertips and add to the crumb mix.
  5. Stir until thoroughly combined.
  6. Whisk egg whites until almost frothy and pour into a shallow dish. Dip each zucchini stick into the egg, then completely coat with the crumb mixture.
  7. Place on the baking sheet.
  8. Spray with the olive-oil cooking spray.
  9. Bake for 9-10 minutes, until crispy.
  10. Serve with marinara sauce and/or low-fat ranch dressing for dipping.
  11. Per serving without sauce or dressing, approximately 96 calories; 2.3 g. fat; 13.7 g. carbohydrates; 3.7 g. sugars; 2.4 g. fiber; 6.3 g. protein
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 101.72 Kcal (426 kJ)
Calories from fat 28.2 Kcal
% Daily Value*
Total Fat 3.13g 5%
Cholesterol 6.32mg 2%
Sodium 566.19mg 24%
Potassium 118.9mg 3%
Total Carbs 10.71g 4%
Sugars 1.09g 4%
Dietary Fiber 0.88g 4%
Protein 7.29g 15%
Vitamin C 3.9mg 7%
Iron 0.9mg 5%
Calcium 139.3mg 14%
Amount Per 100 g
Calories 197.85 Kcal (828 kJ)
Calories from fat 54.86 Kcal
% Daily Value*
Total Fat 6.1g 5%
Cholesterol 12.29mg 2%
Sodium 1101.29mg 24%
Potassium 231.26mg 3%
Total Carbs 20.84g 4%
Sugars 2.12g 4%
Dietary Fiber 1.71g 4%
Protein 14.17g 15%
Vitamin C 7.6mg 7%
Iron 1.8mg 5%
Calcium 271mg 14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.1
    Points
  • 3
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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