Oven-Fried Zucchini Sticks & Spinach-&-Brie-Topped Artichoke Hearts


Thursday, December 2nd 2010, 8:50 am
By: News On 6


Oven-Fried Zucchini Sticks

Ingredients:

• 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

Preparation

• 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.

Nutrition:

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.

4 servings

Active Time: 20 minutes Total Time: 40 minutes

Spinach-&-Brie-Topped Artichoke Hearts

Ingredients:

• 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

Preparation

• 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.

Nutrition:

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.

18 servings

Active Time: 15 minutes Total Time: 15 minutes