Makes 3 Servings Yield: about 3 dozen sticks
Here’s a guilt-free way to enjoy the crunchy outside (and juicy inside) of a restaurant-style zucchini stick.
Note: For a little heat you could mix into the panko 1/4
teaspoon smoked cayenne or crushed up red chili flakes. Enjoy these vegetables with or without the dip. Original recipe from king author flour.
ZUCCHINI STICKS
3 medium zucchini, unpeeled, cut into 3″-long stick
1 tbs salt
1 c coarse, dry bread crumbs (e.g., panko)*
1/2 c freshly grated parmesan cheese
(Optional)1 tbs herb seasoning or herbs de province
1/4 tsp pepper
olive oil spray
1/2 c egg substitute; or 2 large eggs; or 3 egg white, lightly beaten
DIP
1 tbs butter
1 medium sweet onion, about 1/2 pound, peeled and sliced
2 tbs cider vinegar
2 tbs honey
1 tbs prepared mustard
1 c mayonnaise
salt and pepper to taste
1) TO MAKE THE DIP: Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize. This should take between 10 and 15 minutes. The lower the heat,
the longer it takes, but the less likely you are to burn the onions.
2) Once the onions are a medium brown, remove from the heat and add the vinegar.
3) Place the onions and vinegar into a small food processor. Add the honey and mustard, and process or blend until smooth.
4) Add the mayonnaise and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.
PREP before coating the zucchini: I peal some of the skin off and slice in thick strips or wedges as we like it best this way. If you are using fresh in-season zucchini peeling is probably not necessary as the skin is not tough. If you make slices thick it will take a longer cooking time.
I sprinkle my prepared zucchini with salt as stated below; as you can see by the liquid that is left after an hour, the zucchini has a lot of excess water in it.
1) TO MAKE THE ZUCCHINI STICKS: Place the zucchini sticks in a colander over a bowl and sprinkle with the salt. Let the zucchini drain for 1 hour or longer; rinse and pat dry.
2) Combine the Panko, Parmesan, and any seasoning used; set aside.
3) Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil.
4) Dredge sticks a few at a time in the egg, then roll in the crumb mixture. Place the sticks on the prepared baking sheet.
5) Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp. If you have thick slices about 15 min. on one side and 10 on the other. Keep a close check on the zucchini for doneness.
6) Serve immediately, with sweet onion dip.