The Secret to These Crispy Zucchini Fries? Your Air Fryer

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Cook Time: 8 minutes

Ingredients

• 2 (8 ounce) zucchini, cut into french-fry-sized sticks
• Salt, as needed
• 1 large egg, beaten
• 1/2 cup Italian seasoned bread crumbs
• 1/4 cup grated Parmesan cheese
• Nonstick cooking spray
• 1/2 cup marinara sauce for dipping (optional)

Directions

1. Place zucchini fries in a colander and sprinkle with salt. Let them sit for 5 minutes to release moisture.
2. After 5 minutes, blot the zucchini fries dry using paper towels to remove excess moisture.
3. In a shallow bowl, place the beaten egg. In a separate shallow bowl, combine the bread crumbs and grated Parmesan cheese.
4. Dip each zucchini fry first into the beaten egg, then coat it with the breadcrumb mixture, pressing gently to adhere. Place the coated fries on a plate.
5. Preheat your air fryer to 400F (200C) for 2 minutes.
6. Place the zucchini fries in the air fryer basket in a single layer. If necessary, work in batches to avoid overcrowding.
7. Lightly spray the tops of the fries with nonstick cooking spray for an extra crispy texture.
8. Air fry the zucchini fries for about 8 minutes, or until golden brown and crispy to your liking. Transfer them to a plate and repeat the process with the remaining fries.
9. Optional: Serve the zucchini fries with marinara sauce for dipping and enjoy!

Nutrition Facts (per serving)

• Calories: 234
• Total Fat: 8g (11% DV)
• Saturated Fat: 3g (16% DV)
• Cholesterol: 104mg (35% DV)
• Sodium: 959mg (42% DV)
• Total Carbohydrate: 28g (10% DV)
• Dietary Fiber: 3g (12% DV)
• Total Sugars: 5g
• Protein: 13g (26% DV)
• Vitamin C: 27mg (30% DV)
• Calcium: 211mg (16% DV)
• Iron: 3mg (15% DV)
• Potassium: 654mg (14% DV)

* Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is based on available data and may vary depending on specific ingredients used. If you are following a medically restricted diet, consult a healthcare professional before preparing this recipe.

History of Zucchini Fries: Zucchini fries are a modern twist on the classic French fry, offering a healthier alternative to traditional potato fries. The use of zucchini as a base for fries emerged as part of the growing trend toward lighter, vegetable-based dishes that have become popular in recent years. As people became more health-conscious, zucchini's ability to mimic the shape and texture of potatoes without the high carb content made it an attractive choice. Air frying, which uses little to no oil, further boosted the appeal of zucchini fries, making them an ideal snack for those seeking a lower-calorie option without compromising on taste.

Regional Features of Zucchini Fries: Zucchini fries are typically considered an American creation, though they are influenced by Mediterranean cuisine, where zucchini (or courgette) is a staple vegetable. The air fryer method used in this recipe has become particularly popular in the United States, where health-conscious cooking methods are in high demand. While zucchini is cultivated widely across the world, particularly in Europe and North America, the air fryer preparation is a more recent innovation that has spread rapidly in modern kitchens.

What Makes Zucchini Fries Different from Similar Dishes: Zucchini fries stand out from traditional potato fries in both their nutritional profile and flavor. Unlike regular fries, which are high in carbohydrates, zucchini fries are a low-carb alternative, making them suitable for those following keto or gluten-free diets. They offer a slightly sweet, mild flavor compared to the savory taste of potatoes. Additionally, the use of air frying instead of deep frying ensures that zucchini fries are crispy on the outside without being greasy, a common complaint with traditional fries. Zucchini fries can be enjoyed by those looking for a healthier snack without sacrificing crunch or flavor.

Where Zucchini Fries Are Usually Served: Zucchini fries are a popular appetizer or side dish in many American homes and restaurants. They are often served as a healthier alternative to traditional fries alongside grilled meats, burgers, or as a vegetarian option. Zucchini fries are also a common feature at parties or gatherings, where they can be paired with dipping sauces like marinara or ranch. In some regions, zucchini fries are even offered as a main course in vegetarian restaurants, served alongside fresh salads or as part of a larger vegetable platter.

Interesting Facts About Zucchini Fries: Did you know that zucchini, also known as courgette, is a type of summer squash that belongs to the gourd family? It is native to the Americas and was introduced to Europe by Christopher Columbus. While zucchini is usually harvested when it is young and tender, larger zucchinis can become tough and seedy. Another fun fact is that zucchini is incredibly versatile it can be used in both savory dishes like fries and in sweet recipes, such as zucchini bread. The popularity of zucchini fries has surged in recent years, thanks in part to the growing trend of plant-based eating and the rise of the air fryer, a kitchen appliance that makes it easier to cook healthier versions of traditionally deep-fried foods.

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