Zucchini Fries with Tomato Basil Ketchup

zucchini fries (1)



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

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.



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

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.