Saturday, August 6, 2022

MAKE IT: Zucchini Fries

 

Garden bounty is often equated with an abundance of zucchini. This thin-skinned member of the cucurbit family is delightfully versatile, lending itself to a wide variety of dish options. Some of my favorite ways to eat zucchini are cooked together with onions and tomatoes (fantastic in a foil packet over a campfire!), as pickles, fritters, or zucchini bread. However, when I came across this recipe for zucchini fries, I knew that I would have to give it a try. I am very glad that I did! These fries are delicious and slightly addictive, and a tangy and savory way to change up your zucchini game. It is important to remember to salt the zucchini slices before preparing them as fries, so that you do not end up with soggy fries. Also, you can use any type of unsweetened milk for the first batter layer. I have also substituted watered chickpea flour for the milk with excellent results. Enjoy!

Ingredients:

 2 medium firm zucchinis skin on, cut into long wedges, then into fries ½ inch
 ¾ cup milk (unsweetened if using plant-based milk)
 3 Tablespoons Dijon Mustard
 ¾ cup Bread Crumbs (I prefer panko)
 ½ cup Nutritional Yeast (grated Parmesan cheese can be substituted)
 Salt

Directions:

Prepare Zucchini:
1. Preheat oven to 400 degrees.
2. Wash and cut zucchini into the same side wedges, leaving the skin on.
3. Salt the zucchini generously and lay on clean towels for 15 minutes.
4. Rinse with water and dry on the towel again.
Bread Crumb/ Milk Wash Bowls:
1. In one bowl, combine Panko bread crumbs and nutritional yeast.
2. In the second bowl, whisk milk and mustard.

 

Breading Zucchini:
1. Dip each zucchini stick in the milk mixture and then dip it in the bread
crumbs mixture, one at a time, until all zucchini is covered in bread
crumbs.
2. Lay them on a baking sheet, separated from each other, on a silicone mat or
parchment paper.
3. Bake at 400 degrees for 35 minutes.
4. Serve with your favorite dipping sauce, and enjoy!

*Recipe adapted from Kathy’s Vegan Kitchen

Photo at top provided by MB Mitcham. 

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MB, an ADK 46-R, is an Assistant Professor and Director of the Online MPH Program at George Mason University. In her free time, she can usually be found scampering up and over mountains whilst munching on eggplant bacon, writing odd things, or doing zoomies with Sig and Bella, the shollie and entledoodle dynamic duo who own me. She can also be found at: dr.mb.mitcham@gmail.com




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