French Fry Alternatives: Zucchini "Fries" & Cauliflower Tots
It’s hard to believe it’s cookout season when it snowed in parts of the Northeast today! All I know it that our vegetable garden has been planted & we’re going to get a bounty this summer that i wont know what to do with & we plan on having cook outs. Why not have some better than takeout recipes in your back pocket for all of the summer veggies!? How about Healthy French Fry alternatives for cookouts this spring/summer season!? YES PLEASE. My boys love these crunchy on the outside, moist on the inside favorites: Zucchini “Fries” & Cauliflower Tots.
Happy cookout season! BUON APPETITO!
Zucchini Fries
Yields 4 appetizer portions
INGREDIENTS
3/4 cup whole grain or Panko breadcrumbs
6 tbsp freshly grated Parmigiano Reggiano or Pecorino Romano cheese
1 tsp Italian seasoning or a combination of any of the following dried spices: onion powder, oregano, rosemary, thyme, & sage
Kosher salt and freshly ground black pepper, to taste
4 zucchini, quartered lengthwise (you should end up with 16 “fries” per zucchini.
6 tbsp gluten free flour or almond meal
2 large egg whites
2 tbsp chopped fresh parsley leaves
PREPARATION
Preheat oven to 425 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
In a large bowl, combine Panko, Parmesan and Italian seasoning; season with salt and pepper, to taste. Set aside.
Dip the zucchini sticks into the egg whites one at a time and then place into the bread crumb mixture* to coat evenly.
Place the breaded zucchini in a single layer on the cooling rack and spray more olive oil spray on top. Bake at 400 degrees for 20 – 25 minutes, or until golden brown. Serve with some marinara sauce for dipping. Serve with marinara sauce. BUON APPETITO!
*Pro tip: try dividing the breadcrumb mixture into two separate bowls. This will prevent too many clumps from forming during the dredging process.
Cauliflower Tots
Ingredients
2 cups cauliflower florets or frozen riced cauliflower
1 large egg
1/2 cup onion minced
1/4 cup bell pepper minced (optional)
1/2 cup cheddar cheese shredded
1/4 cup Parmigiano Reggiano cheese
1/4 cup breadcrumbs
1/4 chopped parsley optional
salt & pepper to taste
Olive oil spray
Preparation
Preheat oven to 375°F. Spray a nonstick cookie sheet with cooking spray or lightly grease with oil. Set aside. Steam cauliflower in hot water for 3-5 minutes or until nice and soft, drain and chopped with a knife or blend in the food processor ( just a few seconds.) If using riced cauliflower make sure to strain all of the water out, by pressing down on it.
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Spoon about 1 tablespoon of mixture in your hands and roll into small oval shaped tots.
Place on the cookie sheet 1/2 inch apart and bake for about 20 minutes, turning halfway through cooking until golden.