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Crispy Baked Zucchini Spears with Lemon
Number of Servings: 6
Serving Size: 3 spears
Panko are flaky Japanese bread crumbs with a coarser texture than the traditional variety that give a crunchier, lighter crust. Panko and seasoning jazz up zucchini here.
|zucchini (12 oz total), halved and cut in sixths lengthwise||3 small|
|fat-free Italian salad dressing||0.25 cup|
|panko bread crumbs||0.50 cup|
|yellow cornmeal||0.33 cup|
|dried thyme leaves||0.25 tsp|
|black pepper||0.50 tsp|
|canola oil||2 Tbsp|
|medium lemons, cut into wedges||2|
|Canola oil cooking spray|
Preheat oven to 450°F.2:
Place the zucchini pieces and salad dressing in a medium bowl. Toss gently, yet thoroughly, to coat well.3:
Combine bread crumbs, cornmeal, paprika, thyme, black pepper, and canola oil in a shallow pan, such as a pie pan. Working with five or six zucchini pieces at time, coat them with bread crumb mixture, pressing crumbs lightly with fingertips to allow bread crumbs to adhere to the zucchini.4:
Coat a large nonstick baking sheet with the cooking spray, arrange zucchini pieces in a single layer on the baking sheet, and bake 15 minutes or until golden. Remove from oven and sprinkle evenly with salt.5:
Serve with lemon wedges to squeeze evenly over all.
|Calories from Fat 45|
|Total Fat 5g|
|Saturated Fat 0g|
|Dietary Fiber 1g|
|Vitamin A n/a|
|Vitamin C n/a|
|Folic Acid n/a|
|Dietary Exchange 1 Starch 1 Fat|
The Heart-Smart Diabetes Kitchen
American Diabetes Association
Bring the taste of fresh, natural ingredients and wholesome meals to your table. Featuring 151 recipes made with canola oil - one of the healthiest cooking oils available - this cookbook will allow you to serve dishes that are low in saturated fat and cholesterol but high in flavor in no time. It's just what the doctor, and your inner chef, ordered.
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