OVEN-FRIED SQUASH SPEARS

Oven-Fried Squash Spears image

These oven-fried squash spears are a healthier alternative to French fries.

Provided by cpchef

Time 30m

Yield 4

Number Of Ingredients 16

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

Steps:

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 Facts : Calories 127.3 calories, Carbohydrate 17.5 g, Cholesterol 12.2 mg, Fat 4.7 g, Fiber 4.6 g, Protein 7.4 g, SaturatedFat 2.5 g, Sodium 287 mg, Sugar 4.1 g