Skinny Chef

By Paige Greenfield

The Skinny Chef’s
OVEN-FRIED ZUCCHINI STRIPS
WITH HEART-HEALTHY MARINARA SAUCE
2 large zucchini, (about 1 lb), stems trimmed
1 large egg white, or ½ cup egg-beaters
1 Tbsp skim milk
1 cup whole wheat crackers, crushed
2 Tbsp low-fat Parmesan or Romano cheese, grated
1/2 tsp dried oregano
1/2 tsp dried thyme
1 tsp sesame seeds (optional)

SAUCE
1 can (28 oz) of diced tomatoes
2 cloves of garlic, peeled
1 Tbsp fresh basil, chopped
Salt and freshly ground pepper to taste
Nonfat cooking spray

1. In a shallow bowl, beat the egg white and milk. Cover a large cookie sheet with parchment paper or aluminum foil. On a separate piece of aluminum foil or wax paper, mix the bread or cracker crumbs, grated cheese, oregano, thyme, and sesame seeds. Season with salt and pepper.

2. Slice the zucchini lengthwise into strips 1/8-inch thick. Sprinkle both sides of each piece with salt and pepper and dip in the egg wash. Coat both sides of the zucchini with breadcrumbs and transfer to the cookie sheet. Coat the top of the zucchini with a light layer of the cooking spray.

3. Bake in a 400ºF oven for 12 to 15 minutes until the zucchini is tender inside and the breadcrumb coating begins to brown.

4. Prepare sauce: Blend tomatoes, olive oil, and garlic in a blender or food processor. Warm, and serve immediately.

Makes 2 to 4 servings

Per serving (based on 2 servings): 310 calories, 13 g protein, 48 g
carbohydrates, 10 g fat (2 g saturated), 7 g fiber, 1,612 mg sodium, 105 mg cholesterol

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