Monday, July 22, 2013

Squash Fries

This time of year zucchini and yellow squash are plentiful, cheap, and delicious. I eat at least one entire squash a day - they're low in calories, too! 

My go-to method for cooking veggies in the summer is to cut them in chunks, toss with EVOO and garlic salt, and grill them on a skewer.  However, I've seen various versions of "zucchini fries" on Pinterest and wanted to give them a try.

If you Google, there are a bunch of different recipes out there, but this is the method I used!

Baked Squash Fries
1 medium-large squash of choice
1/4 cup Panko breadcrumbs
2 tbsp nutritional yeast (read about it here) or Parmesan cheese
Seasoning of choice (I like garlic salt, Italian seasoning, and pepper)
1 egg - beaten
salt 
 
Directions
1.  Slice up your zucchini/squash into spears.  Toss a tablespoon or so of salt on top and let it sit in a colander for about an hour.  This will help draw the moisture out of the squash. Once they've "sweated" it out - rinse them really well to help get rid of the salt.  Pat them dry.
 
2. While your squash are sweatin' it out, line a cookie sheet with foil (this isn't necessary but sure makes clean up easier), put a cooling rack on the sheet and spray it with cooking spray.

 
3. You need one container for the egg mixture and one container for the breading mixture.  There are 2 schools of thought with this: I chose the method of covering the slices with egg and then shaking them in the bag.  You could also do the double dip method - first dip into egg, then dip into crumbs a slice or 2 at a time.


 
Egg bath!

 
Shake shake shake!

4.  Line the breaded beauties up on an oven rack and bake at 425 for 20-25 minutes until they're golden brown.
 

5.  Eat those bad boys up! And yes - I ate ALL of those.  A squash is about 50 calories, the breadcrumb mixture is around 75 calories, and I had about half of the egg left so that's around 35 calories - this makes the whole shebang around 160 calories! 
 



 

1 comment:

  1. These really sound and look wonderful. Guess I better get some nutritional yeast. I read through the link you provided. The recipes sound yummy. Now I have to check out the sodium level.

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