ZUCCHINI FRIES VEGAN | BAKED AND OIL FREE Baked Oil-Free Zucchini Fries, although a great alternative to traditional baked potato fries, provide a different texture and variety to french fries; crispy on the outside and delicately soft on the inside. Although potatoes are a fabulous source of nutrition, zucchini is well known to reduce weight. 95% water and low in carbohydrates, zucchini contains high levels of Vitamin C, A, potassium and folate; all essential to good health. And who doesn’t want to lose weight while eating crispy food that truly tastes like a ranch fry. Despite the healthy lifestyle I have chosen, I am a savory food girl with a love of french fries, pizza, and anything salty. I have never met a nacho I didn’t like, or a type of french fry that didn’t tempt me. But, I don’t indulge, unless of course I veganize it. I prefer my zucchini fries extra crispy easily achieved without using oil. Silicone Baking Mats provide perfect baking without oil and sticking. When choosing a zucchini, pick a smooth, firm, and brightly colored one. I usually use my zucchini within the first three days for freshness. You can cut rounds or wedges; I chose wedges for this recipe. I bath my
zucchini in a Dijon mustard mixture before dipping in the Panko bread crumb mixture. Report this ad
The wedges need to be universal in size, so they cook evenly, like this:
Because zucchini is 95% water, salting helps to reduce moisture and sogginess when cooking.
INGREDIENTS ● 2 medium firm zucchinis, skin on, cut into long wedges ● 3/4 cup unsweetened almond or other plant based milk
● ● ● ●
3 Tablespoons Dijon Mustard 3/4 cup Italian Panko Bread Crumbs 1/2 cup Nutritional Yeast Salt (genereus amount for zucchini prep).
INSTRUCTIONS Prepare Zucchini:
● ● ● ●
Preheat oven to 400 degrees. Wash and cut zucchini into the same side wedges, leaving the skin on. Salt the zucchini generously and lay on paper towels for 15 minutes. Rinse with water and dry on paper towel again.
Bread Crumb/Almond Milk Wash Bowls: ● Using two similar sized, wide mouthed bowls make two different: ● In one bowl, combine Panko bread crumbs and nutritional yeast. ● In the second bowl, whisk almond milk and mustard. Breading Zucchini:
● Dip each zucchini stick in the milk mixture and then dip it in the bread crumb mixture; one at a time until all zucchini is covered in bread crumbs. ● Lay them on a baking sheet, separated from each other, on a silicone mat or parchment paper. ● Cook at 375 for 35 minutes. ● Serve with ketchup, dijon mustard, or add a little fire by adding a small amount of Sriracha to the ketchup. Source:https://www.kathysvegankitchen.com/zucchini-fries-vegan/