These oven-fried squash spears are a healthier alternative to French fries.
Provided by cpchef
Categories Squash Recipes
Time 30m
Yield 4
Number Of Ingredients 16
Steps:
- Preheat the oven to 450 degrees F (230 degrees C). Coat a large, nonstick baking sheet with cooking spray.
- Whisk egg whites and milk together in a small bowl until well blended. Place bread in a blender or food processor and process until coarse bread crumbs are achieved. Combine bread crumbs, paprika, thyme, onion powder, garlic powder, and cayenne in a shallow pan (such as a pie plate).
- Cut zucchini and squash lengthwise into 8 spears. Place spears in the egg mixture; toss gently, yet thoroughly, until well coated. Working with a few spears at a time, coat with bread crumb mixture, pressing lightly with fingertips to allow bread crumbs to adhere. Arrange spears in a single layer on the prepared baking sheet.
- Bake in the preheated oven for 12 minutes. Flip over and bake until lightly golden and tender when pierced with a fork, about 3 minutes more.
- Meanwhile, prepare sauce by whisking together sour cream, garlic, and hot sauce.
- Sprinkle squash spears with salt and serve with lemon wedges and sauce.
Nutrition Facts : Calories 127.3 calories, Carbohydrate 17.5 g, Cholesterol 12.2 mg, Fat 4.7 g, Fiber 4.6 g, Protein 7.4 g, SaturatedFat 2.5 g, Sodium 287 mg, Sugar 4.1 g
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