Diabetes Forecast

Zucchini Fries

Per Serving

Zucchini Fries

Makes: 4 servings
Serving Size: 6 fries
Calories 97
Fat 3 g
Saturated Fat 0 g
Trans Fat 0 g
Carbohydrate 15 g
Fiber 2 g
Sugars 4 g
Cholesterol 1 mg
Sodium 160 mg
Potassium 445 mg
Protein 5 g
Phosphorus 75 mg
Choices: Carbohydrate 1, Nonstarchy Vegetable 1, Fat 0.5
  • Makes: 4 servings
  • Serving Size: 6 fries
  • Preparation Time: 5 minutes
  • Cooking Time: 20 minutes


2 zucchini
2 eggs, whites only
1/4 cup panko bread crumbs
1/4 cup cornmeal
1 Tbsp. grated Parmesan cheese
1 tsp. dried oregano
1 tsp. dried basil
3/4 cup marinara or pizza sauce


  1. Heat the oven to 425 F. Spray a large baking sheet with nonstick cooking spray. Cut the ends off of the zucchini and slice them in quarters lengthwise (so you have 8 long strips), then cut each strip into 3 shorter pieces.
  2. Beat the egg whites in a shallow bowl until they are frothy. In another shallow bowl, combine the panko, cornmeal, cheese, oregano, and basil. Dip each zucchini strip into the egg whites, then into the panko mixture. Place the zucchini strips on the baking sheet, spray the tops with nonstick cooking spray, and bake for 20 minutes, flipping once, until they are browned. Serve with marinara sauce.

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