Zucchini Curly Fries

Ra Zucchini Fries

This healthy recipe combines two bar food favorites--fried zucchini and curly fries--into one tempting package. Serve these baked zucchini fries with a simple dipping sauce made with ranch dressing and marinara sauce for a crowd-pleasing appetizer or a side dish for burgers, chicken or pizza. No matter what you serve them with, they're a fun way to eat more vegetables for kids and adults alike. 


• Cooking spray
• ¼ cup cornstarch
• 4 large egg whites, lightly beaten
• 1 cup panko (Japanese-style breadcrumbs)
• ¾ ounce Parmesan cheese, finely grated (see Tip)
• 1 ½ teaspoons dried oregano
• 12 ounces spiralized zucchini noodles (see Tip)
• ¼ teaspoon salt
• ¼ cup light ranch dressing
• ¼ cup lower-sodium marinara sauce


Step 1:

Preheat oven to 425 degrees F. Line 2 baking sheets with parchment paper; coat with cooking spray. Place cornstarch in a shallow dish. Place egg whites in a separate shallow dish. Stir together panko, Parmesan and oregano in a third shallow dish.

Step 2:

Coarsely chop zucchini noodles into 5- or 6-inch-long pieces. Working in batches, dredge the noodles in the cornstarch; shake off excess. Dredge in the egg whites; shake off excessDredge in the panko mixture; shake off excess. Arrange the noodles, well spaced apart, in a single layer on the prepared baking sheets. Coat with cooking spray. 

Step 3:

Bake until golden and crispy, 10 to 12 minutes. Remove from oven; sprinkle with salt. 

Step 4:

Combine ranch and marinara in a shallow bowl; serve alongside the fries.


• Finely grate Parmesan using the medium holes of box grater (you should get about 1/4 cup).

• Look for a package of fresh zucchini noodles in the produce department, or make your own zucchini noodles; you'll need about 3 medium or 2 large zucchini for 12 ounces of zoodles.

• Equipment: Parchment paper

Nutrition Facts

Serving Size: 1 Cup Fries & 2 Tbsp. Sauce Per Serving: 137 calories; 3.6 g total fat; 0.7 g saturated fat; 4 mg cholesterol; 340 mg sodium. 240 mg potassium; 17.6 g carbohydrates; 2.2 g fiber; 2 g sugar; 6.3 g protein; 101 IU vitamin a iu; 2 mcg folate; 48 mg calcium; 1 mg iron; 4 mg magnesium; Exchanges: 1 Starch, 1/2 Fat, 1/2 Vegetable

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