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Published on November 14, 2013

Baked Zucchini Sticks & Sweet Onion Dip 

November 14, 2013

Baked Zucchini Sticks Ingredients

  • 3 medium sized zucchini, approximately 9-10 inches long
  • 1 Tablespoon salt
  • 1 Tablespoon butter
  • 1 medium sweet onion, sliced
  • 2 Tablespoon cider vinegar
  • 2 Tablespoon honey
  • 1 Tablespoon mustard
  • 1 cup mayonnaise, reduced fat, with olive oil
  • 1 cup bread crumbs (may substitute whole wheat bread crumbs)
  • ½ cup parmesan cheese
  • 2 large eggs, beaten or ½ cup egg substitute
  • Cooking spray

 

Directions

Cut each zucchini into 3 inch sticks about the diameter of your finger.  Place zucchini sticks in a colander over a bowl and sprinkle with 1 Tbsp salt.  Let stand for 1 hour or longer.

Start making the dip by melting the butter in a skillet over medium heat and add the sliced onion. Cook, stirring occasionally for 20-25 minutes, or until onions are soft and caramelized.  Place the onions, vinegar, honey and mustard in a food processor.  Process until smooth.  Transfer to a small bowl and add mayonnaise.  Set the dip aside or cover and refrigerate. 

Preheat oven to 425 degrees. Rinse the zucchini to rid of excess salt and pat dry with a paper towel.  Mix the bread crumbs and parmesan cheese in a bowl.  Place beaten eggs in a separate bowl.  Line a cookie sheet with parchment paper or spray lightly with cooking spray. 

Begin dipping each zucchini stick in the egg and then roll in the cheese and crumb mixture.  Place them on the prepared cookie sheet.  Bake for about 12 minutes.  Turn once and bake for an additional 12-16 minutes or until golden brown.  Serve with the sweet onion dip.

 

Zucchini sticks: Makes 9 servings (about 6 sticks per serving)

Nutrition facts per serving:

100 calories

3 grams fat

11 grams carbohydrate

1 gram fiber

6 grams protein

 

Sweet onion dip: Makes 16 servings (2 Tablespoons per serving)

Nutrition facts per serving:

64 calories

5 grams fat

5 grams carbohydrate

0 grams fiber

0 grams protein

Use leftover dipping sauce as a tasty sandwich spread.

 

Modified by

Melissa Romano, RD, LDN

Certified Diabetes Educator

 

Recipe from www.kingarthurflour.com/blog/2011/07/28/baked-zucchini-sticks-and-sweet-onion-dip-that-bloomin-zucchini

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