Boistfort Valley Farm
Community Supported Recipe Box

Oven Fried Zucchini Sticks

(This is also a great recipe for the eggplant. Cut it into thin planks.)


  • Oil cooking spray (the recipe calls for canola, but I would use olive myself)
  • 1/2 cup whole wheat flour
  • 1/2 cup all purpose flour
  • 2 Tbsp cornmeal
  • 1 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1 1/2 lbs zucchini or squash, cut into 1/2 by 3 inch sticks
  • 2 egg whites, lightly beaten


dish: appetizer
season: fall

Preheat oven to 475°. Coat a large baking sheet with cooking spray. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in bag to coat, and arrange, not touching, on a baking sheet. Coat all exposed sides with cooking spray. Bake on center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and tender, about 5 minutes more. Serve hot.

Farmer's shortcut alternative: Skip the flour cornmeal mix. Instead, use seasoned bread crumbs that are finely ground. Use whole eggs (we only live once!). Heat refined safflower oil (high heat tolerance) on the stove top and pan fry for a minute or two, until golden and soft. Flip, fry, and remove when golden, then place on a paper towel or paper bag. Press lightly with paper towel to remove excess oil (cool slightly first!). Yum!

Top with fresh parmesan and minced basil.

Eating Well, August/September 2005