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  • Writer's pictureSoyfoodscouncil

Zucchini Dippers

Zucchini Dippers, breaded and baked zucchini fries, are a great side dish alongside grilled salmon or chicken, but can also be a main dish. TSP in the breading of the Zucchini Dippers adds a punch of protein. They are delicious with warmed marinara sauce, ranch dressing, chipotle mayo, honey mustard, or your favorite sauce. Just make sure that everyone gets a bowl of their own sauce, so they can double dip!

Ingredients 1 large zucchini

2 eggs

½ cup milk

2 teaspoons cayenne pepper sauce

¾ cup flour

3 slices of bread, toasted

¾ cup TSP

1½ tablespoons Italian seasoning

½ teaspoon salt

½ teaspoon ground black pepper

1 teaspoon onion powder

1 teaspoon garlic powder

1/3 cup grated parmesan

Instructions Preheat oven to 400°F and grease a baking sheet with cooking spray. Remove and discard ends of zucchini, slice zucchini in 4 inch sticks, resembling thick French fries. In a shallow pan mix eggs, milk, and hot sauce. Add flour to another shallow pan. Add toasted bread, TSP, Italian seasoning, salt, black pepper, onion powder, garlic powder and parmesan to a food processor and pulse until the mixture looks like fine bread crumbs, add to another shallow pan.Dip zucchini sticks in eggs, then lightly coat in the flour. Add the floured zucchini sticks back to the eggs, gently dip and then the coat in the breadcrumb mixture, pressing crumbs into the zucchini. Set on prepared baking sheet at least ½ inch apart.

Bake for 10 minutes, flip and bake 10 minutes more or until fries are golden brown on all sides.

Notes Yield: approximately 6 servings (5-6 fries per serving)

Calories: 190, Total Fat: 3.5g, Saturated Fat: 1.5g, Cholesterol: 75mg, Sodium: 370mg, Carbohydrates: 26 g, Dietary Fiber: 4g, Sugar: 4g, Protein: 14g

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