How to Make Oven-Fried Squash Spears - A Step-by-Step Guide

If you're looking for a tasty and healthy snack or side dish, then this recipe for oven-fried squash spears is just what you need. These crunchy, flavorful squash spears are a great alternative to traditional french fries and are sure to be a hit with everyone in your family. Plus, they are baked in the oven, so you can enjoy all the deliciousness without any guilt of deep frying!

With just a few simple ingredients, you can whip up these tasty treats in no time. All you need is some f...

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Ingredients

  • olive oil cooking spray
  • 2 large egg whites
  • ⅓ cup skim milk
  • 2 slices crusty whole-grain bread (1/2-inch thick)
  • 1 teaspoon ground paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon onion powder
  • ½ teaspoon garlic powder
  • ⅛ teaspoon cayenne pepper
  • 2 medium zucchini
  • 1 medium yellow squash
  • ½ cup low-fat sour cream
  • 1 clove garlic, minced
  • 2 teaspoons hot sauce (such as Louisiana®)
  • ¼ teaspoon sea salt
  • 1 medium lemon, cut into wedges

Information

  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 30 mins
  • Servings: 4
  • Yield: 4 servings

  • 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

    127 cal.

    • Total Fat: 5g
    • Saturated Fat: 3g
    • Cholesterol: 12mg
    • Sodium: 287mg
    • Total Carbohydrate: 18g
    • Dietary Fiber: 5g
    • Total Sugars: 4g
    • Protein: 7g
    • Vitamin C: 43mg
    • Calcium: 123mg
    • Iron: 3mg
    • Potassium: 558mg