In 100 grams of coconut flour, there are 400 calories, 20 grams of protein, 13.33 grams of fat, 60 grams of carbs out of which 46.7 grams are fiber, and 13.3 grams of net carbs. What makes coconut flour one of the best choices to use as a breadcrumbs substitution is its nutritional benefits- it is low in net carbs, but it is high in fiber- which may help in keeping you full for longer, it is also high in MCTs- healthy fats that can help you create ketones and it is also sufficient in protein. Coconut flour has a crumb-like texture and a slightly sweet, nutty flavor that goes well with chicken or vegetables.įor best results dip your meat or veggies in an egg or coconut oil before coating them in coconut flour and then bake them or fry them until done. (Thawing can make them mushy.) Lightly pan fry if needed to crisp up more.Coconut flour is one of the best breadcrumbs alternatives because of their texture, as well as their taste and their nutritional benefits. Instead of thawing, bake from frozen until hot and crispy. Freeze: After baking, place onto a parchment lined baking sheet to freeze solid, then transfer to a freezer bag.Reheat: Pan fry or broil to reheat and make zucchini parmesan fries crispy again.They may get a little soggy, so you’ll need to crisp them up again when reheating. Store: Keep any leftovers from this zucchini fries recipe in an airtight container in the fridge between layers of paper towels.However, they can be stored for later as well: Alternatively, you can also lightly pan fry them, or even cook the whole recipe in the air fryer instead, which yields more crispy results than the oven does.įor crispy zucchini fries, it’s truly best to eat them fresh. Broil zucchini after baking to make them extra crispy. Air flow is important for crispy results, so make sure to leave space between the fries on the baking sheet. Doing this will prevent the parmesan mixture from clumping. Try to avoid touching the breading with the wet hand. To ensure that it does, use one hand for breading and the other hand for the egg mixture. The parmesan is already salty, so no extra salt is needed Salting the zucchini before baking makes them mushy and too salty in flavor. If you have particularly “wet” zucchini, pat them dry with paper towels. ![]() Larger zucchini will have a higher moisture content. But, here are a few extra tips to ensure that happens: ![]() The parmesan coating does a pretty good job of making these oven baked zucchini fries crispy. ![]() You can also add other spices if you like, such as Italian seasoning. Spices – Garlic powder and (optional) black pepper.A flax egg may work as an egg substitute, but I have not tried it. Grated Parmesan Cheese – Many recipes use panko bread crumbs or flour, but parmesan makes the perfect breading in this recipe and adds so much flavor! (It also makes these keto zucchini fries, but anyone can enjoy them.) Finely shredded cheese can also work, but may not stick to the zucchini as easily.Zucchini – Use small or medium zucchini. ![]() For measurements, see the recipe card below. This section explains how to choose the best ingredients for baked parmesan zucchini fries, what each one does in the recipe, and substitution options. Like jicama fries and rutabaga fries, they’re low carb and very easy to make… and dip! Ingredients & Substitutions I used Parmesan cheese for the breading as a healthier alternative to breadcrumbs. Oven baked zucchini fries are sticks of zucchini that are breaded and baked (or fried!).
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