Low Carb Oven Fried Zucchini/Yellow Squash (Fluffy Chix Website - Susie T. Gibbs 5/2014)

1 Large Zucchini - 11.4 - 14 oz
1 Large Yellow Squash
½ c. Egg Whites


Low Carb, Gluten Free “Panko” Breading Mix

2/3 c Pork Rind Flour (12 Tbsp.) - should resemble panko
1/3 c Parmesan Cheese (Green Can works. Needs to be a powder and not a shredded parm.)
½ tsp. Garlic Powder
1 Tbsp. Parsley Flakes
¼ tsp. Cayenne Pepper
½ tsp. Thyme, dried
½ tsp. Paprika
½ tsp. Black Pepper


Homemade Ranch Dip
½ c. Greek Yogurt, plain full fat yogurt (see tips)
¼ c. Sour Cream
¼ c. Buttermilk, Full Fat preferred
1/8 c. Mayonnaise (not Miracle Whip, homemade preferred)
1 tsp. Lemon, juiced from fresh
2 Tbsp. Parsley Flakes, dried
½ tsp. Granulated Garlic Powder
¼ tsp. Mustard Powder, dry
¼ tsp. Onion Powder
1/8 tsp. Thyme, dried
1 pinch Dill Weed, dried
1/8 tsp. Black Pepper, freshly ground
1/8 tsp. No Salt

Original -
Ingredients
1 Large Zucchini
1 Large Yellow Squash
½ c. Egg Whites

1c Pork Rind/Parmesan Mix (Recipe to Follow) -

2/3 c Pork Rind Flour (12 Tbsp.)
1/3 c Parmesan Cheese (Green Can works. Needs to be a powder and not a shredded parm.)
½ tsp. Garlic Powder
1 Tbsp. Parsley Flakes
¼ tsp. Cayenne Pepper
½ tsp. Thyme, dried
½ tsp. Paprika
½ tsp. Black Pepper

Olive Oil Spray
1 recipe Homemade Ranch Dip --
½ c. Greek Yogurt, plain (Regular Yogurt works fine here.)
¼ c. Sour Cream
¼ c. Buttermilk, Full Fat preferred
1/8 c. Mayonnaise (not Miracle Whip, homemade preferred)
1 tsp. Lemon, juiced from fresh
2 Tbsp. Parsley Flakes, dried
½ tsp. Granulated Garlic Powder
¼ tsp. Mustard Powder, dry
¼ tsp. Onion Powder
1/8 tsp. Thyme, dried
1 pinch Dill Weed, dried
1/8 tsp. Black Pepper, freshly ground
1/8 tsp. Kosher Salt

12/13 Hard to know whether plain Greek yogurt is full milk, nonfat or ? In past I found a plain, full milk GY Dannon but did not see it in store this time. Nonfat worked fine, but if I find it I would probably prefer full fat milk. Recipe says: " (Regular Yogurt works fine here)", but my preference would be to continue to try GY.

I had more squash than egg white and breading mix -- hard to define what the original recipe means by a large yellow or zucchini. Not a huge issue, though.

"Panko" Breading Mix Tip -
(Note - This is an inexact recipe. It’s inexact because you can own it. If you like a more tender, cheesier breading, add more parmesan. If you like a heavier, tougher, more porcine breading, go more pork rind crumb on it. Adjust the spices to your preference.
Don’t add salt here because the PR and the parmesan are both salty. Use LC “Panko” Breading Mix as needed.




I make a double recipe up and store it in a large, empty Tone’s Spice Jar with the shaker lid. You can also keep it in an old parmesan cheese can. Store in the fridge and use for many different breadings. Having it ready to go makes oven-frying quick and easy! Grab ‘n’ Go!)

Zucchini/Yellow Squash Fries -

Preheat oven to 450°. Line baking sheet with non-stick aluminum foil. (If you don’t have access to this Reynold’s Non-Stick Aluminum, use regular aluminum foil and spray with olive oil spray.) You may even want to use an oven rack. (I’ve done it both ways, and I think I like just placing them directly on the non-stick foil.)
Wash and dry zucchini and yellow squash.
Cut each squash in half so you have a shorter length to work with - you may not be ready for the big leagues where you cut them lengthwise as a whole squash. Then cut each half squash lengthwise into ¼” thick planks of squash. You get about 3-4 planks per squash half.
Beat egg whites until frothy.
On a plate or separate baking sheet, sprinkle the breading mix. You only need a thin coating on the plate or baking sheet.
Dip squash stick into egg white and place on the plate sprinkled with breading mix. When you have a batch of sticks dipped in egg, sprinkle all with breading mix. Pat the breading onto the squash sticks. Turn the squash over and sprinkle more breading mix. The goal is to lightly coat with the breading mix – ---
Bake at 450° for 15 minutes. Remove pan from oven and turn Squash Fries with a spatula. You only need to turn them once!
Cook another 15 minutes or until Zucchini and Yellow Squash Fries are crisp and golden brown!
Serve with your favorite dipping sauce! We like Homemade Ranch Dressing (listed here but not yet tried 5/13)

"Panko" Breading Mix directions --- Makes 1 cup breading, 5 min prep w/food processor.

Grind up an entire bag of original flavor pork rinds. Crumbs should be similar in texture to Panko crumbs. It’s Pork Rind Flour at this point. Store the unused portion in an air tight bag in the fridge or freezer.
Measure out 2/3 cup of PR Flour and add all other ingredients.
Pour mix into a shaker container and close lid. Shake well!


Homemade Ranch Dip directions -- Makes 1 1/8 cup. 5 min to make
Mix everything together and store in an air tight container in the fridge. Adjust thickness with buttermilk. If it’s too thick, add a splash more buttermilk or simply add water.

**12/13 Misread directions and only baked 15 min and still liked this!!