We really think that everyone needs a zucchini fries recipe on hand. They are quick to make, crispy, and much lower in carbs compared to traditional potato fries.
Fried Food Can Be Healthy
When it comes to deep-frying, most people would say that it’s unhealthy. However, not all fried foods are created equal and this is not always the case. It’s fried food sold by fast-food restaurants that you should be most concerned about.
At home, we often use canola oil to deep-fry our food. However, transporting, storing and preserving vegetable oil on the industrial scale poses a big problem. That’s why big industries use hydrogenated oil to fry food instead. Unlike vegetable oil, hydrogenated oil is in solid form at room temperature, making it less costly to preserve and transport.
However, when oil is treated like that, trans fat is formed. This type of fat is proven to raise bad cholesterol levels while decreasing good cholesterol, and it goes into your fries (or food in general) as it cooks in the deep fryer. This trans fat is what you should strive to avoid, by consuming fast food only once in a while, not on a daily basis. If you have a real itch for fries, we suggest that you spend some time and make them at home.
Which is Better? French Fries or Zucchini Fries?
All fried foods are considered to be much less healthy than steamed or boiled foods. This is in part because the act of deep-frying decomposes vitamins that your food originally has. So, french fries, zucchini fries, or fried foods in general, should all be consumed in moderation.
But, the beauty of having zucchini fries instead of french fries (apart from its taste and texture) is that you can have a larger portion of fries thanks to its nutritional content.
To make wholly sure this was true, we made one serving of our zucchini fries recipe and one serving of french fries. Both yield 175 calories, according to our nutrition calculator. We then looked at the two servings, and just as we expected— the larger portion size was zucchini fries.
This can be explained by the fact that potatoes are 80% water, while zucchini are 94%. It’s the 14% difference that makes zucchini lighter than potatoes, hence the result of our experiment.
So there you have it. We don’t recommend often having fried food, but if you really have a hankering, zucchini fries are the way to go.
Flour Your Fries Faster
Here’s one of our tips to save you time when making these delicious fries.
Breading is easy, but when it’s a large batch with lots of little components, it can be time-consuming. Prepare two clean paper bags/plastic bags and follow our instructions to coat your zucchini sticks (or whatever you’re making) much quicker.
First, put one cup of flour into one bag. Place your zucchini sticks in there, tightly grab the opening of the bag and start shaking it. If it takes seconds to flour each individual zucchini stick the traditional way, it’ll take the same time to coat all of them in flour this way.
Then, very thoroughly, mix the parmesan, panko and the rest of the seasonings in the other bag. Crack an egg into a bowl and whisk it well. Dip each of the floured zucchini sticks in the egg, and carefully place them in the bag of seasoned panko.
When there are no zucchini sticks left to coat in egg, shake the bag with everything in just like you did with the flour bag. Within seconds, all of your fries should be well-coated and ready to go in the deep-fryer.
- In a bowl, mix panko breadcrumbs with salt, pepper, parmesan, parsley and basil.
- Crack an egg into a separate bowl and whisk well.
- Arrange a breading station that includes a bowl with the all-purpose flour, a bowl of egg and a bowl of seasoned panko. If you are not using the bag method above, it is easier to have your bowls set up like an assembly line.
- Coat the zucchini sticks in flour first, then egg, and finally seasoned breadcrumbs. You can apply the bag method explained above to make it quicker.
- Heat canola oil in a saucepan on medium heat. Drop a piece of breadcrumb in a see if it sizzles. If it does, slowly place the zucchini sticks in. Deep-fry them for 4 minutes or until golden.
- Serve with mayonnaise.
- (*) Only part of these ingredients will end up in the final product and we have calculated nutritional values based on that amount. The whole amount is needed for the coating and cooking process, but what actually ends up being consumed is ½ a medium egg, 1 tbsp all-purpose flour and 3 tbsp canola oil.
- Unlike fries or chicken nuggets, zucchini fries will get soggy when left in the air for just 3 – 4 minutes. I recommend eating them very soon after being taken out of the pot for the best experience.