ZUCCHINI FRIES
Ingredients:
1 4 oz bag baby zucchini
1 Tbsp salt
3 slices whole wheat bread
1 Cup baked flavored potato chips
2 Tbsp parsley, finely minced
4 egg whites
2 Cups whole wheat flour, seasoned with 1 T salt and 1 t black pepper
Olive oil pan spray
Directions:
Prepare zucchini fries. Cut baby zucchini in half lengthwise. Place zucchini in a colander over a bowl and sprinkle with salt. Toss gently and let drain 1 hour. Rinse with cool water and drain well. Pat dry with paper toweling.
Combine whole wheat bread, potato chips and parsley in work bowl of a food processor. Process until chips and bread are coarsely ground. Set aside.
Preheat oven to 425 degrees. Line a rimmed baking sheet with parchment and spray with olive oil pan spray.
Set up a dredging station with the whole wheat flour, beaten egg whites and prepared crumbs each in a separate shallow container. Use the dry-wet-dry method to coat the zucchini first with the seasoned flour, then with the egg whites and finally with the chip/breadcrumb mixture. Place prepared zucchini on the baking sheet and spray lightly with olive oil pan spray.
Bake zucchini for 10 minutes. Using a wide spatula or tongs flip zucchini over and bake 5 minute longer, until crisped and nicely browned. Serve with tomato ketchup.
TOMATO KETCHUP
Ingredients:
½ Cup Fresh basil
1 clove garlic, peeled
½ tsp Crushed red pepper flakes
1 tsp balsamic vinegar
1 Cup ketchup, store bought or home-made
Salt and white pepper
Directions:
Prepare ketchup. In the work bowl of a food processor, combine garlic, basil and crushed red pepper. Process until chopped well. Add balsamic vinegar and ketchup and process well.
