Low Carb Oven Fried Zucchini/Yellow Squash (Fluffy Chix Website - Susie T. Gibbs 5/2014)
- Number of Servings: 4
Ingredients
1 Large Zucchini - 11.4 - 14 oz1 Large Yellow Squash½ c. Egg WhitesLow Carb, Gluten Free “Panko” Breading Mix2/3 c Pork Rind Flour (12 Tbsp.) - should resemble panko1/3 c Parmesan Cheese (Green Can works. Needs to be a powder and not a shredded parm.)½ tsp. Garlic Powder1 Tbsp. Parsley Flakes¼ tsp. Cayenne Pepper½ tsp. Thyme, dried½ tsp. Paprika½ tsp. Black PepperHomemade Ranch Dip½ c. Greek Yogurt, plain full fat yogurt (see tips)¼ c. Sour Cream¼ c. Buttermilk, Full Fat preferred1/8 c. Mayonnaise (not Miracle Whip, homemade preferred)1 tsp. Lemon, juiced from fresh2 Tbsp. Parsley Flakes, dried½ tsp. Granulated Garlic Powder¼ tsp. Mustard Powder, dry¼ tsp. Onion Powder1/8 tsp. Thyme, dried1 pinch Dill Weed, dried1/8 tsp. Black Pepper, freshly ground1/8 tsp. No Salt
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!!
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!!
Nutritional Info Amount Per Serving
- Calories: 232.8
- Total Fat: 15.0 g
- Cholesterol: 39.4 mg
- Sodium: 414.7 mg
- Total Carbs: 11.0 g
- Dietary Fiber: 3.1 g
- Protein: 16.3 g
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