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Oven Fried Zucchini Sticks

April 4, 2014

I bought zucchini and yellow crookneck squash to make a stir fry, but this recipe showed up from WebMD and I changed my mind.

As it turns out, I did not have any whole wheat flour. I substituted bread crumbs. The picture shows the zucchini unpeeled, but I wondered if they should have been. They tasted fine and did not turn to mush, so I’ll make them again. I used only 2 zucchini. That leaves me one to make the stir fry, but I just might cut it up and throw it into some soup.

1/2 cup whole wheat flour

1/2 cup all-purpose flour

2 tablespoons cornmeal

1 teaspoon salt – I cut this down to 3/4; there might be another herb you could use to give it more flavor without all the sodium

1/2 teaspoon freshly ground pepper

1 1/2 pounds zucchini, about 3 medium; cut into 1/2 x 3 inch sticks

2 large egg whites, lightly beaten

canola or olive oil cooking spray


Preheat oven to 475ºF. Coat a large baking sheet with cooking spray.

Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg whites, place in bag & shake to coat; arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.

Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8-10 minutes more. Serve hot with a side of marinara sauce.

I tried that trick of using an empty water bottle to suck the yolk away from the white. It worked fine for the first egg, but it must have developed a small crack because it wouldn’t do a thing for the 2nd yolk. I had to get out my trusty old Tupperware egg divider. The yolk was broken by this time, but I managed to get it out, leaving only a smidgeon behind. I’ll use the yolks tomorrow with scram

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  1. This sounds good. I like breaded and fried zucchini so I bet I’ll like this.

    • Since I didn’t have all the right ingredients mine was so-so. I’ll do better the next time. Let me know how they turn out for you.

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