OVEN FRIED ZUCCHINI STICKS
A crunchy, healthy, and delightful take on French Fries!
This is a summer school food service recipe for Summer Squash and local Grains.
Cooking and prep level: Basic.
Adapted from USDA Mixing Bowl Recipes for Schools and Vermont Farm to School
- Prep Time1 hr
- Cook Time20 min
- Total Time1 hr 20 min
- Yield100
- Serving Size2-3 sticks
- Energy106 cal
Ingredients
- 17 lbs 8 oz Zucchini, cut into matchsticks
- 5 lbs Egg Whites
- Canola or Olive oil cooking spray
- 2 lbs Flour, whole wheat
- 1 lb Flour, all-purpose
- 1 lb Corn Meal, whole grain yellow
- 1 Tbsp Black Pepper, ground
- 2 Tbsp Basil
- 2 Tbsp Oregano Ground
- 1 Tbsp Red Pepper
- 1 lb Parmesan Cheese, grated
Method
Matchstick zucchini using a food processor, or by hand. (This recipe is perfect for utilizing a food processor. You may also go old school and rely on your knife skills.)
CCP: Preheat oven: Conventional 475°F, Convection 400°F, low fan
Cover a large baking sheet with parchment paper, then coat with cooking spray.
Combine flours, cornmeal, cheese and seasonings in a large resealable food-safe plastic bag.
Place egg whites, beaten, in a large bowl.
Add zucchini sticks to the bowl w/ egg whites tossing to coat.
Drop zucchini sticks into the bag, shake in the bag to coat with flour mixture and arrange, not touching, on the baking sheet.
Coat all exposed sides of zucchini sticks lightly with cooking spray.
Bake on the center rack for 10 minutes.
Turn the zucchini and spray lightly with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more.
CCP: Heat to 165 °F or higher for at least 15 seconds.
CCP: Hold at a minimum of 140 F degrees.
A History of Zucchini:
Zucchini is a member of the cucumber and melon family. Inhabitants of Central and South America have been eating zucchini for several thousand years, but the zucchini we know today is a variety of summer squash developed in Italy.
The word zucchini comes from the Italian “zucchino”, meaning a small squash. The term squash comes from the Indian skutasquash meaning “green thing eaten green.” Christopher Columbus originally brought seeds to the Mediterranean region and Africa.
The French snubbed zucchini for a long time until chefs learned to choose small fruits which are less bland and watery. The French term for zucchini is “courgette”, which is often used interchangeably for yellow squash as well.
Exerpt from thespruce.com
Nutrition Facts
- 100 servings per container
- Serving Size2-3 sticks
- Amount per serving
- Calories106
- % Daily Value*
- Total Fat1.9 g2.44%
- Saturated Fat0.9 g4.5%
- Trans Fat0 g
- Sodium116 mg5.04%
- Total Carbohydrate16.5 g6%
- Dietary Fiber2.5 g8.93%
- Protein7.2 g14.4%