Zucchini Fries

Zucchini Fries

thebbse@gmail.com January 25, 2022

The Nutritional Value

The Ingredient List

· 1.1lbs. (500g) zucchini

· 1 clove garlic, crushed

· 1 egg

· 1 tsp. plant milk

· 4 tbsp. breadcrumbs

· 1 tsp. dried oregano

· 1 tsp. dried thyme

· tbsp. olive oil

How To Make Zucchini Fries

  1. Preheat oven to 430°F (220°C). Cut zucchini into fry-like pieces.
  2. Crack the egg into a bowl and whisk it with the milk. Season with salt, pepper, add the crushed garlic, oregano, and thyme. Mix well.
  3. On a separate plate, have your breadcrumbs ready.
  4. Grease a large baking tray with 1 tbsp. of olive oil.
  5. Dip the zucchini in the egg, then roll in the breadcrumbs and place on the baking tray. Place the tray in the preheated oven and bake for 15 minutes. Turn the fries 2-3 times during this time, drizzling them with the remaining 2 tbsp. of olive oil.
  6. Season with salt and serve.

What’s So Good About Zucchini?

Zucchini is packed with many important vitamins, minerals, and antioxidants. It has high fiber content and a low-calorie count. Fiber plays an important role in digestion and may limit the likelihood of suffering from a variety of GI issues

Cancer Prevention

Zucchini contains zeaxanthin and several other compounds that can play a role in preventing oxidative stress. This, in turn, may limit the likelihood of developing cancer.

Diabetes Prevention and Management

Zucchini is rich in vitamin B6. Research suggests that this vitamin can help with regulating blood glucose. The vitamin may even play a protective role against diabetes.

Improved Eye Health

Compounds such as lutein and zeaxanthin protect the eye’s cells by filtering blue light wavelengths. A diet rich in these compounds may reduce the risk of developing cataracts or other eye-related health problems.


Zucchini is rich in multiple antioxidants, including lutein and zeaxanthin. Despite packing a punch with several important nutrients, Zucchini is low in calories, fat, and sugar.

Zucchinis are also a wonderful source of:

· Folate

· Potassium

· Vitamin A

Nutrients per Serving

A one-cup serving of raw zucchini contains:

Calories: 62

Protein: 2 grams

Fat: Less than 1 gram

Carbohydrates: 14 grams

Fiber: 8 grams

Sugar: 7 grams