For the third straight summer, we take a weekly look at fresh Ontario fruits and veggies and local chefs will show you how to prepare them at home.
Oven Roasted Zucchini Sticks
Recipe by: Mairlyn Smith, PHEc
Summer and Fall
Makes – 24
One serving = 3 zucchini sticks
Ingredients
3 large zucchini, rinsed well, dried, and cut half widthwise, then cut into quarters to make thick sticks
1 – omega-3 egg
2 slices 100% whole grain whole wheat bread
¾ cup (180 mL) finely grated really good parmesan cheese
¼ tsp (1 mL) freshly cracked pepper – or more if desired
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Preheat oven to 400°F (200°C). Line a rimmed baking sheet with parchment paper.
Beat the egg in a small bowl, set aside.
Tear bread up into small pieces and place in a food processor. Pulse until it becomes fine crumbs. Transfer to a medium bowl. Add cheese and pepper and toss well to mix.
Dip zucchini into the egg and then into the crumb mixture, pressing down gently to make sure the zucchini is well covered. Place on prepared baking sheet. Repeat with the rest of the zucchini. If there are any crumbs left, discard.
Place pan in the oven and roast zucchini for 25-35 minutes or until the zucchini is golden brown and it has reached your desired doneness. ( I like mine soft but not mushy so 25 minutes is perfect) Serve right away, they taste better hot to warm.
Nutrient Breakdown: per serving = 3 zucchini sticks = 82 calories, 4 g total fat, 2 g sat fat, 55 mg sodium, 5.5 g Carbs, 0.75 g fibre, 0.5 g sugars, 5.75 g protein
Recipes from 2012
June 29 – Spinach Salad
July 6 – Grilled New Potato with Mixed Peppers
July 13 – Roasted mini potatoes parmesan
July 20 – Red Raspberry Salad Dressing Fresh from the Vine
July 27 – Green Beans with dried apricotes
August 03 – Warm Summer Radish Salad
Recipes from 2011
September 9 – CARROT RAISIN SALAD
September 2 – CAULIFLOWER WITH CHEATER CHEESE SAUCE
August 26 – SMASHED POTATOES
August 19 – BLUEBERRY POUND CAKE WITH STREUSEL TOPPING
August 12 – QUINOA TABOULEH
August 5 – KING OYSTER & BEEF KABOBS
July 29 – LAKE TROUT WITH YELLOW PLUM, PISTACHIO AND DRIED APRICOT SALSA
July 22 – CHERRY AND BLUEBERRY CRISP WITH DRIED CRANBERRIES
July 15 – SWEET AND SPICY CUCUMBER SALAD
July 8 – QUICK AND EASY GREEK SALAD
July 1 – WARM MUSHROOM AND SPINACH SALAD AND BERRIES
June 24 – RHUBARB HONEY CRISP
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