No deep fryer needed for this delicious vegetable treat!
Crispy zucchini sticks and dip are a big favourite in my house but I wanted to see if I could lighten up this pub-style treat. This fat-free, oven-baked version is full of flavour and amazingly easy to prepare. I am not even sure if my taste testers noticed that they weren’t deep fried! Serve with your favourite dipping sauce – I’ve included a recipe below, but commercially-prepared salad dressings like Ranch or Caesar are also pretty tasty with these zucchini sticks or, for a change of pace, you can offer up Sweet Chili Sauce too!
For the zucchini sticks:
- 1 cup (250 mL) Panko (Japanese-style breadcrumbs)
- 1/2 cup (125 mL) freshly grated Parmesan cheese
- 1/2 teaspoon (2.5 mL) each dried oregano and basil
- 1/4 teaspoon (1.25 mL) each salt and freshly ground black pepper
- 4 slender zucchini, quartered lengthwise
- 1/2 cup (125 mL) all-purpose flour
- 2 large eggs, beaten
For the dip:
- 1/4 cup (60 mL) sour cream
- 4 teaspoons (20 mL) fresh lemon juice
- 1 tablespoon (15 mL) finely chopped fresh dill or basil or 1/2 teaspoon (2.5 mL) dried
- salt and pepper, to taste
- Preheat oven to 425F. Drizzle 1 teaspoon (5 mL) of vegetable oil on a piece of paper towel and use it to wipe the surface of a wire cooling rack. Place the rack on a parchment-lined baking sheet and set aside.
- In a broad dish (a pie plate or round cake pan works well), combine Panko, Parmesan, oregano, basil, salt and pepper. Set aside.
- In a second broad dish, beat the eggs with a fork until well blended.
- Put the zucchini sticks in a plastic bag and sprinkle flour over top. Twist the top of the bag shut and gently shake the bag to coat the zucchini sticks.
- Remove the zucchini sticks from the bag one a time. Tap one end against your work surface to remove excess flour then dip the stick in the eggs. Place the flour and egg-coated zucchini in the Panko mixture and press gently to coat, flipping the stick to coat all sides.
- Place zucchini onto prepared cooling rack; when all are coated, put the tray in the oven.
- While zucchini sticks cook, combine dip ingredients in a small bowl and stir to blend well.
- Bake for 18 – 22 minutes, or until golden brown and crispy.
- Serve immediately.
Makes 16 sticks, enough for 2 – 3 servings.
This original recipe (created by me) first appeared on ymc.ca.
Hi Paula, I’ve made this type of zucchini before but never baked the on a rack. Is that what makes them crispy on both sides? Susan
Yes, Susan – you are correct! Because the zucchini sticks have so much moisture in them, you need to elevate them so the hot air can dry them out on all sides.
Looks nice and tasty 🙂
Thanks so much – they are very tasty indeed! 🙂
Thank you for forwarding Paula Roy’s blog posts. I already receive them. Still very windy here.
Michèle xx Envoyé de mon iPad