WW Baked Parmesan Zucchini Curly Fries

Introduction

Transforming classic comfort food into a healthier option, these WW Baked Parmesan Zucchini Curly Fries are a delicious, low-SmartPoints alternative to traditional fries. Baked to crispy perfection and coated in a flavorful Parmesan and herb blend, these zucchini fries are a great way to enjoy a nutritious, satisfying snack or side dish without compromising on taste.

Ingredients

  • Zucchini: 4 medium-sized zucchinis (approximately 1 pound or 450 grams)
  • Olive Oil: 1 tablespoon (14 grams)
  • Parmesan Cheese: 1/2 cup (45 grams), finely grated
  • Panko Bread Crumbs: 1/2 cup (30 grams), whole wheat or regular
  • Garlic Powder: 1 teaspoon (2 grams)
  • Onion Powder: 1 teaspoon (2 grams)
  • Dried Oregano: 1 teaspoon (1 gram)
  • Dried Basil: 1 teaspoon (1 gram)
  • Paprika: 1/2 teaspoon (1 gram)
  • Salt: 1/2 teaspoon (3 grams), or to taste
  • Black Pepper: 1/4 teaspoon (0.5 grams), or to taste
  • Egg Whites: 2 large (or 1/4 cup egg white substitute)

Equipment

  • Spiralizer or julienne peeler
  • Large bowl
  • Baking sheet
  • Parchment paper (optional for easier cleanup)
  • Cooking spray
  • Measuring cups and spoons
  • Oven
  • Wire rack (optional, for extra crispiness)

Instructions

  1. Preheat the Oven: Begin by preheating your oven to 425°F (220°C). This high temperature will help achieve a crispy texture without frying.
  2. Prepare the Zucchini: Wash the zucchinis thoroughly under cold water. Pat them dry with a paper towel to remove any excess moisture, which can cause sogginess during baking.
  3. Spiralize or Julienne the Zucchini: Using a spiralizer or julienne peeler, cut the zucchinis into curly or thin strips. The spiralizer will give you curly fries, while a julienne peeler will produce straight strips. Aim for uniform thickness to ensure even cooking.
  4. Prepare the Coating Mixture: In a large bowl, combine the finely grated Parmesan cheese, panko bread crumbs, garlic powder, onion powder, dried oregano, dried basil, paprika, salt, and black pepper. Mix well to ensure the seasonings are evenly distributed.
  5. Coat the Zucchini Strips: In another bowl, whisk the egg whites (or egg white substitute) until frothy. Dip the zucchini strips into the egg whites, allowing any excess to drip off. Then, coat the strips with the Parmesan-bread crumb mixture, pressing gently to adhere the coating.
  6. Prepare the Baking Sheet: Line a baking sheet with parchment paper for easy cleanup. If you prefer extra crispiness, place a wire rack on top of the baking sheet and lightly spray with cooking spray.
  7. Arrange the Zucchini Strips: Spread the coated zucchini strips in a single layer on the prepared baking sheet or wire rack. Ensure there is space between the strips to allow for even air circulation and crisping.
  8. Bake the Zucchini Fries: Place the baking sheet in the preheated oven and bake for 20-25 minutes, or until the zucchini fries are golden brown and crispy. Flip the fries halfway through the baking time for even crispness.
  9. Cool and Serve: Once baked, remove the zucchini fries from the oven and let them cool slightly on a wire rack or paper towel to maintain their crispiness. Serve warm with your favorite dipping sauces or as a side dish.
  10. Store Leftovers: Allow any leftover zucchini fries to cool completely before transferring them to an airtight container. Store in the refrigerator for up to 3 days. To reheat, place them in a preheated oven at 400°F (200°C) for 5-10 minutes to restore crispiness.

Nutritional Information

  • Serving Size: 1 cup (120 grams) of baked zucchini fries
  • Calories: 120 kcal
  • Total Fat: 6 grams
  • Saturated Fat: 2 grams
  • Cholesterol: 10 mg
  • Sodium: 320 mg
  • Total Carbohydrates: 12 grams
  • Dietary Fiber: 3 grams
  • Sugars: 5 grams
  • Protein: 7 grams

Weight Watchers SmartPoints

  • SmartPoints: 3 points per serving (1 cup or 120 grams)

This recipe is designed to be low in SmartPoints, making it a perfect choice for Weight Watchers members looking to indulge in a tasty, healthy snack or side dish without exceeding their daily points allowance.

Useful Tips

  1. Choosing Zucchini: Select firm zucchinis with a vibrant green color and smooth skin. Avoid zucchinis with soft spots or wrinkles, as they may affect the texture of the fries.
  2. Uniform Cutting: For the best results, ensure that all zucchini strips are of uniform thickness. This will help them cook evenly and achieve a consistent crispiness.
  3. Extra Crispiness: Using a wire rack on the baking sheet allows air to circulate around the fries, resulting in a more even and crispy texture. If you don’t have a wire rack, flipping the fries halfway through baking will also help.
  4. Flavor Variations: Experiment with different seasonings to suit your taste. Consider adding a pinch of cayenne pepper for a spicy kick or incorporating Italian seasoning for a different flavor profile.
  5. Dipping Sauces: Serve your zucchini fries with a variety of dipping sauces, such as a light ranch dressing, marinara sauce, or a squeeze of fresh lemon juice for added flavor.
  6. Making Ahead: Prepare the zucchini fries in advance and freeze them before baking. To bake from frozen, add a few extra minutes to the cooking time, and ensure they are cooked through and crispy.
  7. Health Benefits: Zucchini is low in calories and rich in vitamins and minerals, including vitamin C, potassium, and antioxidants. This makes it a nutritious addition to any meal or snack.
  8. Avoid Sogginess: Ensure the zucchini strips are well-coated and spaced out on the baking sheet to prevent them from steaming and becoming soggy.
  9. Serving Suggestions: These zucchini fries can be served as a side dish with grilled meats, added to a salad for extra crunch, or enjoyed as a standalone snack.
  10. Cultural Note: Zucchini fries offer a healthy twist on traditional fries, showcasing how you can enjoy classic flavors in a more nutritious form.

Conclusion

The WW Baked Parmesan Zucchini Curly Fries recipe provides a delicious, low-SmartPoints alternative to conventional fries, offering a healthy yet satisfying option for various meals. With detailed instructions, nutritional information, and helpful tips, this recipe ensures a flavorful and enjoyable experience while adhering to Weight Watchers guidelines. Enjoy these crispy, cheesy zucchini fries as a snack or side dish and savor the healthy twist on a classic favorite.