Best 4 Baked Panko Breaded Zucchini Fries Recipes
Baked panko breaded zucchini fries are a delicious and healthy snack or side dish. They are easy to make and can be enjoyed by people of all ages. Zucchini is a low-calorie vegetable that is packed with nutrients, including vitamins A, C, and K. It is also a good source of fiber and potassium. Panko breadcrumbs are a type of Japanese breadcrumb that is made from white bread. They are lighter and flakier than traditional breadcrumbs, and they add a nice crunch to the zucchini fries. When combined, these two ingredients create a crispy, flavorful dish that is sure to please everyone at the table.
Here are our top 4 tried and tested recipes!
BAKED PANKO-BREADED ZUCCHINI FRIES
A surprisingly tasty, yet healthy, alternative for your fry craving. Use marinara sauce, ranch sauce, or your favorite dipping sauce to finish off this tasty snack.
Provided by Jennifer Conley
Categories Side Dish Vegetables Squash Zucchini
Time 30m
Yield 2
Number Of Ingredients 6
Steps:
- Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil.
- Season zucchini pieces with salt.
- Mix panko bread crumbs, Parmesan cheese, and Italian seasoning in a bowl.
- Dip zucchini pieces into the beaten eggs and then press into bread crumbs to coat; gently toss between your hands so any bread crumbs that haven't stuck can fall away. Arrange breaded zucchini onto the prepared baking sheet in a single layer.
- Bake zucchini in preheated oven until golden brown, about 15 minutes.
Nutrition Facts : Calories 293.7 calories, Carbohydrate 47.1 g, Cholesterol 194.8 mg, Fat 10.4 g, Fiber 3.9 g, Protein 18.4 g, SaturatedFat 4 g, Sodium 505.3 mg, Sugar 3.7 g
CRISP ZUCCHINI-PANKO FRIES
The zucchini can be replaced with 2 yellow squashes; 8 ounces haricots verts, trimmed, rinsed, and dried; or 2 portobello-mushroom caps, cut into 1/2-inch slices.
Provided by Martha Stewart
Categories Food & Cooking Appetizers
Time 40m
Number Of Ingredients 6
Steps:
- Preheat oven to 425 degrees. Whisk together eggs and 2 tablespoons water in a shallow bowl. Place wheat germ and panko in separate shallow bowls. Working with one wedge at a time, dip zucchini in wheat germ; coat in egg, then panko, pressing gently to adhere. Arrange in a single layer on 2 rimmed baking sheets. Drizzle with oil; season with 3/4 teaspoon salt and pepper to taste. Bake, rotating sheets and flipping zucchini halfway through, until golden brown and crisp, 20 to 25 minutes. Serve immediately.
Nutrition Facts : Calories 410 g, Cholesterol 106 g, Fat 19 g, Fiber 6 g, Protein 15 g, SaturatedFat 3 g, Sodium 429 g
CRISPY, CRUNCHY PANKO BAKED POTATO FRIES
I love crunchy fries and love panko bread crumbs. So I came up with a idea for a coating for crispy crunchy fries today when I was working with panko breading. Ingredients can be mixed up with your favorite seasonings. Also can be deep fried as well as baked.
Provided by Marsha D.
Categories Potato
Time 40m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Preheat oven or deep fryer to 350'.
- Add flour onto wax paper or a bowl and set aside.
- Combine in a bowl or pan, panko breadcrumbs,salt,pepper,parmesan cheese, and seasoning salt. Set aside.
- Combine in another bowl or pan, eggs and whipping cream or milk. Set aside.
- Cut potato into potato wedges or regular french fry shape. (I leave the potato peeling on).
- Dip fries into flour then into egg mixture and then into breadcrumb mixture.
- Place on a lightly greased baking sheet and baked for 30 minutes or until done.
- Turn halfway through baking.
- NOTE: If frying -- add coated fries to deep fryer and fry 10-15 minutes or until browned and tender.
Nutrition Facts : Calories 450.9, Fat 7.3, SaturatedFat 2.4, Cholesterol 111.2, Sodium 1025.8, Carbohydrate 79.5, Fiber 5.4, Sugar 4.4, Protein 15.7
CRISPY BAKED ZUCCHINI FRIES
I coat zucchini strips with a mixture of panko bread crumbs, Parmesan cheese and spices. Then I bake them until they're crispy and golden brown. Delicious! -Matthew Hass, Ellison Bay, Wisconsin
Provided by Taste of Home
Categories Side Dishes
Time 45m
Yield 4 servings.
Number Of Ingredients 11
Steps:
- Preheat oven to 425°. Cut each zucchini in half lengthwise and then in half crosswise. Cut each piece lengthwise into 1/4-in. slices., In a shallow bowl, mix bread crumbs, cheese and seasonings. Place flour and eggs in separate shallow bowls. Dip zucchini slices in flour, then in egg and then in crumb mixture, patting to help coating adhere. Place on a greased rack in a foil-lined rimmed baking pan. Drizzle with oil. Bake until golden brown, 20-25 minutes.
Nutrition Facts : Calories 289 calories, Fat 18g fat (5g saturated fat), Cholesterol 106mg cholesterol, Sodium 510mg sodium, Carbohydrate 21g carbohydrate (3g sugars, Fiber 2g fiber), Protein 12g protein.
Tips:
- Choose fresh, firm zucchini for the best results.
- Cut the zucchini into even-sized sticks for even cooking.
- Use a light hand when breading the zucchini sticks to avoid a heavy coating.
- Bake the zucchini fries at a high temperature for crispy results.
- Serve the zucchini fries with your favorite dipping sauce, such as ranch dressing, ketchup, or marinara sauce.
Conclusion:
Baked panko-breaded zucchini fries are a delicious and healthy alternative to traditional french fries. They are easy to make and can be enjoyed by people of all ages. The zucchini fries are crispy on the outside and tender on the inside, and they are packed with flavor. Serve them as a side dish or snack, and enjoy!
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