Ingredients:
4 zucchinis
5 eggs
1 onion, finely chopped
70 grams Parmesan cheese, grated (about 3/4 cup)
3 garlic cloves, minced
80 grams flour (about 2/3 cup)
50 grams breadcrumbs (about 1/2 cup)
Fresh basil, chopped
Paprika, to taste
Fresh or frozen parsley, chopped
Black pepper, to taste
Salt, to taste
Sunflower oil, for frying.
Directions:
Prepare the Zucchini:
Wash the zucchinis and cut them into fry-shaped sticks. Place them in a colander, sprinkle with salt, and let sit for 10 minutes to draw out moisture. Squeeze out excess water.
Prepare Other Ingredients:
Finely chop the onion, basil, and parsley. Mince the garlic.
Combine Ingredients:
In a large bowl, mix the zucchini sticks with onion, garlic, basil, and parsley. Stir in flour, breadcrumbs, and grated Parmesan. Season with paprika, black pepper, and salt.
Beat the Eggs:
In a separate bowl, beat the eggs thoroughly.
Coat the Zucchini:
Dip each zucchini stick into the beaten eggs, then coat with the flour mixture.
Fry the Zucchini:
Heat sunflower oil in a skillet over medium heat. Fry the zucchini fries in batches until golden brown and crispy, about 3-4 minutes per side. Drain on paper towels.
Serve:
Garnish with additional parsley and serve hot with your favorite dipping sauce.
Nutritional Information:
Calories: Approximately 150 kcal per serving
Serving Suggestions:
Pair with tzatziki or marinara sauce for dipping.
Serve as an appetizer, side dish, or a snack on their own.
Complement with a fresh green salad or a hearty grain bowl for a fuller meal.
Ingredient Insights:
Zucchini: A versatile vegetable rich in vitamins A, C, and K, fiber, and antioxidants.
Parmesan Cheese: Adds a savory depth with its nutty flavor.
Garlic: Enhances dishes with its robust flavor, also known for health benefits like boosting the immune system.
Nutritional Benefits:
Zucchini: Supports health and weight management, rich in essential nutrients.
Parmesan Cheese: Provides calcium and protein.
Garlic and Fresh Herbs: Offer antioxidants and vitamins, promoting overall well-being.
Why You’ll Love This Recipe:
It’s a delicious and healthier alternative to traditional fries.
Simple, using ingredients commonly found in kitchens.
Quick to prepare, ideal for a fast meal or snack.
Highly versatile and can be adapted to include various herbs and spices.
Cooking Tips:
Ensure the oil is adequately heated to prevent soggy fries.
Adjust the seasoning to enhance the flavor profile according to your preference.
Storage Tips:
Refrigerate: Keep leftovers in an airtight container for up to 3 days.
Freeze: Freeze uncooked fries on a baking sheet, then store in freezer bags for up to 2 months.
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Conclusion: This zucchini fries recipe offers a fantastic way to enjoy a familiar favorite in a new, healthier guise. Simple, delicious, and versatile, these fries are perfect for any occasion, from casual snacking to festive gatherings. Dive into making these zucchini fries and discover just how tasty and satisfying zucchini can be!
Frequently Asked Questions:
Can I bake these zucchini fries instead of frying?
Absolutely, bake them at 200°C (400°F) for 20-25 minutes until crispy.
What are some other spices I can use in this recipe?
Try adding cumin, curry powder, or Italian seasoning for a different twist.
Can I make these gluten-free?
Yes, use gluten-free flour and breadcrumbs for a gluten-free version.
How can I make these zucchini fries extra crispy?
Ensure the zucchini is dry before coating and don’t overcrowd the pan when frying.
What other vegetables can I use in this recipe?
Carrots, sweet potatoes, and eggplant are great alternatives or additions.
Can I use an air fryer for this recipe?
Yes, air fry at 200°C (400°F) for about 15-20 minutes, flipping halfway through.
How do I prevent the zucchini fries from becoming soggy?
Salt the zucchini beforehand to draw out excess moisture and ensure it’s well-drained.
Can I prepare the zucchini fries in advance?
Yes, prepare up to the coating step, then refrigerate until ready to fry.
What dipping sauces go well with zucchini fries?
Ranch, blue cheese, or a spicy aioli complement the flavors well.
Is this recipe suitable for children?
Yes, it’s a kid-friendly way to encourage eating more vegetables. Adjust the spices to suit their tastes.
