Low Fat Crispy Fried Courgette
Satisfy your craving for something crispy and delicious without the guilt with this Low Fat Crispy Fried Courgette recipe! Perfectly baked instead of fried, these golden courgette rounds are coated in a flavorful blend of whole wheat breadcrumbs, Parmesan cheese, garlic powder, and oregano. A clever use of egg whites and a light mist of cooking spray ensures a crunchy texture that rivals deep frying—minus the extra calories. Ready in just 35 minutes, this easy-to-make snack or side dish is ideal for busy weeknights or as a healthier appetizer for entertaining. Serve them warm straight out of the oven for maximum crunch, and pair with your favorite dipping sauce for a delightful treat. Perfect for those looking for low-fat, baked alternatives to traditional fried snacks!
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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
- 0 as needed cooking spray
Directions
Step 1
Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. Spray the parchment paper lightly with cooking spray.
Step 2
Slice the courgettes into rounds about 1/4 inch thick. Pat them dry with paper towels to remove excess moisture.
Step 3
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.
Step 4
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.
Step 5
Place the breaded courgette slices onto the prepared baking sheet in a single layer, making sure they do not overlap.
Step 6
Lightly spray the tops of the breaded courgettes with cooking spray. This helps to achieve a golden, crispy finish.
Step 7
Bake in the preheated oven for 20 minutes, flipping the courgettes halfway through the cooking time to ensure even crispiness on both sides.
Step 8
Remove from the oven and let them cool slightly before serving. Enjoy them immediately for the best crispy texture!
Nutrition Facts
| Serving size | (830.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 773.6 |
| Total Fat 14.4g | 0% |
| Saturated Fat 5.6g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 20mg | 0% |
| Sodium 2479.6mg | 0% |
| Total Carbohydrate 124.9g | 0% |
| Dietary Fiber 19.4g | 0% |
| Total Sugars 19.3g | |
| Protein 41.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 414.9mg | 0% |
| Iron 10.1mg | 0% |
| Potassium 2027.6mg | 0% |
Source of Calories