Apr142016
Love classic junk food like French fries and onion rings, but not all the calories and unhealthy ingredients that come with 'em? Good news! These recipes are all-natural and under 200 calories...
Crispy Zucchini Fries
1/2 of recipe (about 20 fries): 114 calories, 1g total fat (0g sat. fat), 359mg sodium, 21.5g carbs, 4g fiber, 6.5g sugars, 6.5g protein
Don't be fooled by the fried-zucchini appetizer on restaurant menus. It may be veggie based, but it's a nutritional nightmare. These crispy fries, on the other hand, are what dreams are made of...
Prep:15 minutes
Cook:20 minutes
More:, Vegetarian Recipes
Ingredients:
14 oz. (about 2 medium) zucchini, ends removed
1/4 cup egg whites (about 2 large eggs' worth)
1/2 cup whole-wheat panko breadcrumbs
3/4 tsp. garlic powder
3/4 tsp. onion powder
1/2 tsp. Italian seasoning
1/4 tsp. salt
1/8 tsp. black pepper
Optional seasonings: additional salt and black pepper
Directions:
Preheat oven to 400 degrees. Spray a large baking sheet with nonstick spray.
Cut zucchini into French-fry shaped spears.
Place zucchini spears in a large bowl. Top with egg whites, and flip to coat.
In a medium-large bowl, mix breadcrumbs with seasonings.
One at a time, shake zucchini spears to remove excess egg, and lightly coat with breadcrumb mixture. Evenly place on the baking sheet, and top with any remaining breadcrumbs.
Bake for 10 minutes.
Carefully flip zucchini spears. Bake until lightly browned and crispy, about 10 more minutes.
MAKES 2 SERVINGS
Clean & Hungry Onion Rings
1/2 of recipe (about 12 rings): 169 calories, 0.5g total fat (0g sat. fat), 368mg sodium, 34g carbs, 4.5g fiber, 7g sugars, 7.5g protein
You don't need us to tell you that traditional onion rings are a calorie catastrophe. Skip 'em! These things are perfection...
Prep:15 minutes
Cook:15 minutes
More:, Vegetarian Recipes, 30 Minutes or Less
Ingredients:
1 large (about 14 oz.)onion
1/4 cup egg whites (about 2 large eggs' worth)
2/3 cup whole-wheat panko breadcrumbs
1 tsp. garlic powder
1 tsp. onion powder
1/4 tsp. salt
1/8 tsp. black pepper
2 tbsp. whole-wheat flour
Directions:
Preheat oven to 450 degrees. Spray 2 large baking sheets with nonstick spray.
Slice off onionends and remove outer layer. Cut into 1/2-inch-wide slices, and separate into rings.
Place egg whites in a wide bowl. Whisk well.
In a medium-large bowl, combine breadcrumbs and seasonings.
Add onion rings to a large sealable plastic bag. Sprinkle with flour. Seal bag and shake to mix.
Coat rings with the egg whites by dipping them into the bowl, two at a time. Shake rings to remove excess egg. Lightly coat with breadcrumb mixture. Evenly place on the baking sheets, and top with any remaining breadcrumbs.
Bake for 6 minutes, with one baking sheet on the top rack and one on the bottom.
Carefully remove baking sheets, and return them to the oven on the opposite racks.
Bake until golden brown, about 6 more minutes.
MAKES 2 SERVINGS
HG Tip: If enjoying these the day after they’re made, heat them in a toaster oven for crispiest results!
Air Fryer alternative! Set air fryer to 392 degrees. Cook in two batches until golden brown, 12 - 15 minutes each, shaking the basket halfway through.
Hungry for More Healthy Fried-Food Swaps?
- Chicken Parm Tenders264 calories
- Gooey Mozzarella Sticks142 calories
- Crispy Eggplant Fries80 calories
- Boneless Buffalo Wings 2.0174 calories
Chew on this:
Today, April 14th, is World Grits Day. (According to some, anyway.)Try out this unique spin: our Egg-Topped Breakfast Hash!
Stop your pals before they cave to fried food! Click "Send to a Friend" now.
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