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Zucchini Fries (grain and gluten free)

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I love local organic zucchini, and  I am always trying to figure out new ways to fix it. The other night, I was craving something fried — something breaded and fried. So, I looked in the fridge to assess what I had on hand and low and behold, zucchini fries were born!

I’m not going to give you proportions for this recipe. How much you need is going to depend on how big of a batch you’re cooking. The first time I made these, I used 2 small zucchini, 2 eggs, and 1.5 cups of coconut flour. Oh, and make sure you always get organic zucchini (and yellow summer squash) to avoid GMOs.

Further Food Nutritionist Commentary:

With just 2 mg of sodium per teaspoon, onion powder is a great alternative for salt when making burgers, stews or casseroles, thus decreasing one's risk of high blood pressure and/or heart disease. Additionally, one teaspoon of onion powder contains 25 mg potassium, 3 mg magnesium, 9 mg of calcium, 8 calories and virtually no fat. Coconut flour comes from dried, defatted coconut meat and is rich in fiber and low in digestible carbohydrates. One serving, which is 2 Tablespoons, provides 5 g fiber and 8 g carbohydrates. As a wheat free alternative, coconut flour can replace up to 20% of flour in a recipe, but an equal amount of liquid will be needed as well. With its high fiber content, coconut flour doesn't raise blood sugar levels as quickly as other grain based flours.

By Nikki Nies, MS,RD, LD

Zucchini Fries (grain and gluten free)

  • Prep Time:15 minutes
  • Cook Time:5-6 minutes
  • Servings: 4

Ingredients

Organic zucchini, cut into fry-like pieces
Coconut flour
Pastured eggs
Sea salt
Black pepper
Garlic powder
Onion powder
Palm shortening or coconut oil for frying

Instructions

1. Wash your zucchini and cut into fry-like pieces. If they are wet or damp, dry the pieces off, so there is no excess water on them.
2. In a frying pan, start heating your coconut oil or palm shortening over medium heat.
3. In a shallow bowl, beat your eggs well.
4. In a separate shallow bowl, mix your coconut flour, salt, pepper, garlic powder, and onion powder until combined. Make sure there are no big clumps of the coconut flour.
5. Take your zucchini pieces and roll in the flour until coated. Then, dip in the egg. Then, roll in the flour again. Place in the hot oil.
6. Make sure your oil doesn’t get too hot, or it will start smoking and will burn the fries. Once my oil was heated, I had to turn the burner down to medium-low to keep it at a safe heat.
7. Using a fork or a pair of tongs, flip the fries until they are golden brown on each side. Careful when turning them or else you’ll knock all the breading off. I found a fork worked best. The fries took about 5-6 minutes total cook time.
8. Remove from oil and place on a plate with a paper towel to absorb the oil. You can also place the cooked fries on a sheet pan and keep them in the oven, set at 300, to stay crispy.

1. Wash your zucchini and cut into fry-like pieces. If they are wet or damp, dry the pieces off, so there is no excess water on them. 2. In a frying pan, start heating your coconut oil or palm shortening over medium heat. 3. In a shallow bowl, beat your eggs well. 4. In a separate shallow bowl, mix your coconut flour, salt, pepper, garlic powder, and onion powder until combined. Make sure there are no big clumps of the coconut flour. 5. Take your zucchini pieces and roll in the flour until coated. Then, dip in the egg. Then, roll in the flour again. Place in the hot oil. 6. Make sure your oil doesn’t get too hot, or it will start smoking and will burn the fries. Once my oil was heated, I had to turn the burner down to medium-low to keep it at a safe heat. 7. Using a fork or a pair of tongs, flip the fries until they are golden brown on each side. Careful when turning them or else you’ll knock all the breading off. I found a fork worked best. The fries took about 5-6 minutes total cook time. 8. Remove from oil and place on a plate with a paper towel to absorb the oil. You can also place the cooked fries on a sheet pan and keep them in the oven, set at 300, to stay crispy.

Nutrition Information

Per Serving:  Calories: 218 ; Total Fat: 9 g; Saturated Fat: 7 g; Monounsaturated Fat: 1  g; Polyunsaturated Fat: 1 g; Cholesterol: 93  mg; Sodium: 128 mg; Potassium: 67 mg; Carbohydrate: 25 g; Fiber: 15 g; Sugar: 3 g; Protein: 9 g
Nutrition Bonus:  Iron: 32 % Vit A: 4%; Vit C: 3 %;  Calcium: 1%
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