Baked-Breaded- Zucchini Chips
Breaded Zucchini Chips
Health Benefits of Zucchini
According to an article in Nutrition and You, there are many health benefits in eating Zucchini.
Health benefits of zucchini (courgette)
Zucchini is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such ascarotenes, lutein and zea-xanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.
Courgette hold relatively moderate amounts of folates; provides 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately during early pregnancy it can help prevent neural tube defects in the fetus.
It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.
- Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.
Fresh pods, indeed, are good source of anti-oxidant vitamin-C. Provide about 17.9 µg or 30% of daily-required levels per 100 g.
In addition, they contain moderate levels of B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.
Breaded Baked Zucchini Chips
Cook Time for Breaded Zucchini Chips
Baked Zucchini Chips
This is a delicious recipe for baked, breaded zucchini. You can substitute any vegetable in place of zucchini. I've breaded green tomatoes, red tomatoes, cucumbers, pickles and green peppers.
I use to fry my breaded vegetables until I discovered how much easier it is to bake them. They taste just as delicious without the extra calories and extra work.
I have yet to find any restaurant that has a better recipe for breaded zucchini.
This is a family favorite and my sneaky way of getting the kids to eat some vegetables. I hope you enjoy this wonderful appetizer.
Ingredients For Breaded Zucchini Chips
- 2 medium Zucchini, cut into 1/4 inch slices
- 1/2 cup Seasoned Dry Bread Crumbs or Crushed Saltine Crackers
- 1/8 teaspoon Ground Black Pepper & Salt
- 2 tablespoons Grated Parmesan Cheese
- 3 Eggs
- Vegetable or Olive Oil, enough to cover baking sheet
- 1 Cup Flour
- 1/4 Cup Milk
- 1 Teaspoon Cayenne Pepper
Ingredients needed for Breaded Zucchini and Tomato
Mix Ingredients in Three Separate Bowls
Directions for Baked Zucchini Chips
- Preheat oven to 475 degrees
- In one small bowl, stir together bread crumbs, pepper, cayenne pepper and Parmesan cheese- In second bowl add 1 Cup Flour- In third bowl, break eggs, 1/4 C milk and whisk
- Dip zucchini slices (or vegetable of choice) into egg batter then coat with flour and breadcrumb mixture
- Place zucchini slices (or vegetable of choice) on well greased baking sheet
- Bake 5 minutes in preheated oven, then turn over and bake for another 5-10 minutes, until golden brown and crispy
Before Photo: Breaded Zucchini and Red Tomato
After Photo: Breaded Zucchini and Red Tomato
Breaded Zucchini Chips
Do you Enjoy Breaded-Baked or Fried Veggies
Rachael Ray Non-Stick Baking Sheet
Fried Breaded Tomato and Zucchini
Source for Zucchini Health Benefits
www.nutrition and you.com
© 2013 Linda Rogers