Vegan Food Nerd

Baked Zucchini Fries

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20140731_184416Zucchini season is still upon us (at least in some areas), and it can be difficult to think up some new meal ideas. I love zucchini sauteed, grilled, roasted, raw in salads, baked into breads or brownies, and now also as ‘fries!’ Our zucchini plants have actually succumbed to the cold temperatures but there still seems to be an abundance at the farmer’s markets.

This is a simple recipe that just takes a little bit of time as you have to dip into a few bowls one ‘fry’ at a time. You can add flavour to the zucchini easily though by dressing up your flour or breadcrumbs that you will be using to coat the zucchini pieces.

I adapted this recipe from Chocolate Covered Katie.

Notes:

  • To prevent finger clubbing, use one hand to dip into the wet bowl and one hand to dip into the dry. This will keep the breadcrumbs from sticking to your fingers.
  • This also works with yellow squash. I used a green and yellow zucchini and they both tasted equally yummy.
  • You may want to spray the fries themselves with a little oil to help with the browning process. This was not done for the photo above, but they still crisped up nicely!
  • Try some different flavour combinations as you please.

Ingredients

2 small zucchinis
1/4 cup whole wheat pastry flour
1/2 cup unsweetened, unflavoured almond milk (or soy)
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp paprika (smoked, hot or sweet)
1/4 tsp chili powder
1 cup breadcrumbs (regular or panko)
1/2-1 tsp herbs of choice (basil, oregano, parsley would be great)
salt and pepper to taste

20140730_140204

1) Preheat oven to 425 F. Lightly grease a cooling rack (I used coconut oil spray) and set on a baking sheet and put aside.

2) Cut zucchini into fry shapes, leaving the skin on. If you are using a larger zucchini you may want to cut out some of the seeds as they add too much moisture and your fries won’t be as crispy.

3) In a medium bowl or large plate with a lip, mix together flour, milk, salt, garlic powder, paprika and chili powder to form a thin paste.

4) In a second bowl mix together breadcrumbs, herbs and some salt and pepper.

5) Dip each zucchini fry into the flour mixture to coat, and then toss around in the breadcrumbs to form a thin layer. Place prepared zucchini fry onto the cooling rack. Repeat until you have no uncoated zucchini left.

6) Bake for 18-20 minutes or until browned. Serve immediately with your favourite dipping sauces. I used chipotle vegenaise and ketchup.

Serves 3-4 as a side dish.

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