Oven-Fried Zucchini Sticks
• Canola or olive oil cooking spray
• 1/2 cup whole-wheat flour
• 1/2 cup all-purpose flour
• 2 tablespoons cornmeal
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
• 2 large egg whites, lightly beaten
• Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
• Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
• Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.
Per serving: 127 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 23 g carbohydrates; 7 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium.
These oven-baked zucchini sticks taste every bit as good as their deep-fried brethren with only a fraction of the fat and calories. Serve with a side of your favorite marinara sauce for dipping.
Active Time: 20 minutes Total Time: 40 minutes
Spinach-&-Brie-Topped Artichoke Hearts
• 1 9-ounce box frozen artichoke hearts
• 2/3 cup cooked chopped spinach
• 1 teaspoon lemon pepper
• 1/4 teaspoon salt
• 18 thin slices brie
• Preheat broiler. Prepare artichoke hearts according to package directions.
• Combine spinach, lemon pepper and salt in a small bowl. Top each artichoke heart with the spinach mixture and brie. Broil until cheese melts, 1 to 2 minutes.
Per serving: 20 calories; 1 g fat (1 g sat, 0 g mono); 4 mg cholesterol; 1 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 94 mg sodium; 78 mg potassium.
Active Time: 15 minutes Total Time: 15 minutes