Oven-Fried Zucchini with Salsa Dip

Preparation

1. Step 1

   Preheat the oven to 450°F. Lightly spray a large baking sheet with cooking spray.

   Step 2

   Cut each zucchini lengthwise into quarters. Cut each quarter crosswise into 3 pieces. (You should have 24 pieces.)

   Step 3

   Put three small shallow bowls in a row, assembly-line style. Put the flour in the first, lightly whisk the egg whites in the second, and stir together the cornmeal, Parmesan, parsley, oregano, basil, and garlic powder in the third. Put the baking sheet next to the third bowl.

   Step 4

   Dip 1 wedge of the zucchini into the flour, then into the egg whites, and finally into the cornmeal mixture, turning to coat and gently shaking off the excess, or letting it drip off, at each step. Place the zucchini on the baking sheet. Repeat with the remaining zucchini. Lightly spray the zucchini with cooking spray.

   Step 5

   Bake for 22 to 24 minutes, or until lightly browned and crisp.

   Step 6

   Meanwhile, in a small bowl, stir together the sour cream and salsa.

   Step 7

   Serve the zucchini wedges with the salsa dip on the side.

2. Cook’s Tip

   Step 8

   Fresh salsa often is lower in sodium than bottled salsa, so don’t forget to compare label information.

3. nutrition information

   Step 9

   (Per Serving)

   Step 10

   Calories: 121

   Step 11

   Total Fat: 1.0g

   Step 12

   Saturated: 0.5g

   Step 13

   Trans: 0.0g

   Step 14

   Polyunsaturated: 0.0g

   Step 15

   Monounsaturated: 0.5g

   Step 16

   Cholesterol: 4mg

   Step 17

   Sodium: 147mg

   Step 18

   Carbohydrates: 22g

   Step 19

   Fiber: 2g

   Step 20

   Sugars: 3g

   Step 21

   Protein: 6g

   Step 22

   Dietary Exchanges

   Step 23

   1 1/2 Starch