Recipes

Side dish, vegetable

Air-Fryer Zucchini Fries

Overview

Nutrient-rich zucchini becomes deliciously crispy and golden with the magic of air frying. These heart-healthy alternatives deliver a satisfying crunch while preserving the vegetable's natural antioxidants and vitamins. The air frying process enhances the zucchini’s delicate natural sweetness, and our signature tomato-based dipping sauce adds a perfect balance of acidity and richness with heart-healthy vinegar and just a touch of mayonnaise.

Prep time 10
Cook Time 20
Total Time 30

Nutritional Information

Makes: 6 Servings
Calories 235kcal
Fat 12g
Saturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 66mg
Sodium 232mg
Carbohydrates 26g
Dietary Fiber 2g
Added sugars 0g
Total sugars 2g
Protein 6g
Potassium 232mg

Instructions

STEP 1 Coat air-fryer basket with cooking spray. Cut zucchini into cut 24 (2-inch-long) wedges.
STEP 2 Place flour in a shallow dish. Combine eggs and water in another shallow dish. Place panko in a third shallow dish. Dredge the zucchini first in the flour, then in the egg, then in the panko, shaking off excess. Place half of the zucchini in the prepared basket. Coat well with cooking spray. Cook at 360°F until crispy and tender, about 12 minutes, turning once during cooking. Repeat with the remaining zucchini.
STEP 3 Combine mayonnaise, tomato paste, vinegar, salt and pepper in a small bowl. Whisk until smooth. Serve the dipping sauce with the zucchini.

Ingredients

Cooking spray

1 large zucchini (10 ounces)

½ cup all-purpose flour

2 eggs , lightly beaten

2 tablespoons water

1 ½ cups panko breadcrumbs

⅓ cup canola mayonnaise

2 tablespoons unsalted tomato paste

½ tablespoon red-wine vinegar

¼ teaspoon kosher salt

½ teaspoon ground pepper

*A health-promoting diet focuses on a variety of nutrient-dense foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats from nuts and plant oils.  Limit intake of both saturated fat and added sugars to less than 10% of your daily calories, and sodium to less than 2,300 mg per day.  2,000 calories a day is used for general nutrition advice, but your calorie and other nutrient needs may vary.  For dietary guidance specific to you, consult a healthcare provider.

© Meredith Corporation. All rights reserved. Used with permission.

As seen in:

  • ABC Logo
  • The Dr. OZ Show Logo
  • Fox Logo
  • Whole Foods Magazine Logo
  • CBS Logo