Low Fat Crispy Fried Courgette
Say hello to guilt-free indulgence with our **Low Fat Crispy Fried Courgette**—a light and flavorful twist on classic fried vegetables, baked to golden perfection! This recipe combines tender courgette slices with a savory coating made from whole wheat breadcrumbs, Parmesan cheese, and aromatic spices like garlic powder and oregano. With a clever baking technique enhanced by a light spritz of cooking spray, you'll achieve the crunch and satisfaction of deep-frying without the excess oil. Quick to prepare in just 35 minutes and ideal for a healthy snack or side dish, this low-fat courgette recipe is a delightful addition to any meal. Perfect for those seeking crispy veggie goodness with fewer calories, this dish will leave your taste buds craving more!
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Recipe Information
Ingredients
- 3 medium courgettes
- 2 large egg whites
- 1 cup whole wheat breadcrumbs
- 0.25 cup grated Parmesan cheese
- 0.25 cup all-purpose flour
- 0.5 teaspoon garlic powder
- 0.5 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- as needed cooking spray
Instructions
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. Spray the parchment paper lightly with cooking spray.
Slice the courgettes into rounds about 1/4 inch thick. Pat them dry with paper towels to remove excess moisture.
Set up your breading station with three shallow bowls: one with the all-purpose flour, one with lightly beaten egg whites, and the last with a mixture of whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, dried oregano, salt, and black pepper.
Dip each courgette slice first in the flour, shaking off any excess, then in the egg whites, and finally into the breadcrumb mixture, pressing gently to ensure the crumbs stick well.
Place the breaded courgette slices onto the prepared baking sheet in a single layer, making sure they do not overlap.
Lightly spray the tops of the breaded courgettes with cooking spray. This helps to achieve a golden, crispy finish.
Bake in the preheated oven for 20 minutes, flipping the courgettes halfway through the cooking time to ensure even crispiness on both sides.
Remove from the oven and let them cool slightly before serving. Enjoy them immediately for the best crispy texture!
Nutrition Facts
Calories |
774 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.4 g | 18% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 2480 mg | 108% | |
| Total Carbohydrate | 124.9 g | 45% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 19.3 g | ||
| Protein | 41.8 g | 84% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 415 mg | 32% | |
| Iron | 10.1 mg | 56% | |
| Potassium | 2028 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
