What is it about submerging food in a vat of hot oil that makes it so irresistible?

Zucchini Zucchini Fries

I’ve met my share of cheese-haters (crazy people), chocolate disdainers (even crazier), and peanut butter nay-sayers (how is this even possible?), but I have yet to find someone who doesn’t enjoy a good, hot French fry. In fact, I’m willing to bet my beaters that 99% of us would demolish an entire plate of fries in 2.5 seconds, if we could only eliminate the guilt factor. If this sounds familiar, I believe you may just have discovered your new favorite recipe: ZUCCHINI FRIES.
I know what you are thinking: Zucchini? In my fries?? Ridiculous!
Stay with me. Fries are a wonderful food category and should not be limited to potatoes. As state fairs across our proud nation demonstrate, just about anything can taste good fried. A few personal examples from my culinary adventures at the Minnesota State Fair:
  • Fried green tomatoes (delicious and classic)
  • Fried pickles (cheeky and yummy)
  • Fried Snickers bar (outstanding, but my body rejected me for days afterwards)
For the sake of my digestive system, it’s a good thing the State Fair comes but once a year.
Fried food is terrific in moderation, but some days call for diving into an entire pile of that crispy-goodness with gusto. My sneaky ZUCCHINI FRIES are your golden ticket. Breaded with whole-wheat flour, corn meal, and spices, then “fried” in the oven, they provide guiltless satisfaction. Ben, a French fry purest, absolutely loved them. The two of us devoured the entire batch in a single sitting, alongside our tilapia burgers.
The only thing that could make these morsels even yummier? BASIL DIPPING SAUCE. It’s light, sinfully easy to prepare, and a perfect compliment to the fries’ flavor. I had to restrain myself from gobbling it all with a spoon.
ZUCCHINI FRIES with BASIL DIPPING SAUCE are a tasty, healthy way to use up the pesky summer zucchini that’s lingering in your fridge. Go ahead, finish the entire batch! You deserve it.

Zucchini Fries

Healthy oven baked zucchini fries recipe with basil dipping sauce.


For the Fries:

  • 1 1/2 pounds zucchini — cut into 1/2 in. x 3 in. “sticks” (about 3 medium)
  • 1/2 cup whole-wheat flour
  • 1/2 cup all-purpose flour
  • 2 tablespoon cornmeal
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1/2 teaspoon onion powder
  • 2 large egg whites
  •  Cooking spray, — preferably canola or olive-oil flavored

For the Basil Dipping Sauce:

  • 1/4 cup non-fat plain Greek yogurt
  • 1/2 ateaspoon dried basil — (or 1 1/2 tablespoons fresh basil, finely chopped)
  • 1/2 teaspoon minced garlic
  • 1/4 teaspoon Worcestershire sauce
  • 1/8 teaspoon ground black pepper
  • 1/8 teaspoon salt



  1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
  2. Combine flours, cornmeal, salt, pepper, and onion powder in a large, sealable plastic bag.
  3. Lightly beat egg whites in a bowl large enough to hold zucchini. Coat zucchini thoroughly, then place in plastic bag, shaking off any excess egg white. Seal bag, then shake to coat zucchini.
  4. Spread zucchini on the prepared baking sheet in a single layer. Coat all exposed sides with cooking spray.
  5. Bake on center rack for 10 minutes, then turn and coat with cooking spray once more. Bake an additional 8-10 minutes, until golden and tender. Serve hot.

Basil Dipping Sauce:

  1. Combine all ingredients. Serve with fries and enjoy.
Course: Side Dish, Snack
Cuisine: American
Keyword: Healthy Baked French Fries, Zucchini Fries

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