BAKED ZUCCHINI FRIES

BAKED ZUCCHINI FRIES

by Budget Bytes @ budgetbytes.com

1 lb zucchini squash
1/4 C flour
1/8 t salt
1 C fine bread crumbs
1/4 C parmesan cheese
1T Italian seasoning blend
1 large egg

Rinse and dry the zucchini.  Cut the ends off adn then cut each one into strips, approximately 1/3 inch thick.  Place zucchini strips in a large zip top bag and add the flour and salt.  Shake the bag to coat zucchini with flour.
In a wide, shallow bowl, combine the bread crumbs, parmesan cheese, and Italian seasoning.  Stir to combine.  In a second wide, shallow bowl, whisk the egg with about 1 T of water until fairly smooth.
Begin to preheat your oven to 425 degrees.  Cover a baking sheet with foil and then place a wire rack over the top.  One by one, take the flour coated zucchine strips adn dip them in the egg and then the bread crumb mixture.  Place the breaded zucchini on the wire cooling racks.  The wire racks keep the zucchini up off the baking sheet and allow the hot air circulate underneath, which will prevent soffy bottoms.  Also make sure there is a small amount of space between each strip to allow circulation.
Once all the zucchini strips are breaded, bake them for approximately 15 minutes or until they are golden brown in color.  Cooking time will vary with the thickness of your zucchini strips, so keep a close eye.

CAULIFLOWER MASHED POTATOES

CAULIFLOWER MASHED POTATOES

Source: http://www.biggest-loser-recipes.com/cauliflower-mashed-potatoes.html

1 1/2 pounds cauliflower, 
cut into large florets (about 8 cups)
3 garlic cloves, peeled
2 (14-ounce) cans lower-sodium chicken broth
Salt
Freshly ground black pepper
2 tablespoons chopped fresh chives

Instructions
In a large saucepan, combine cauliflower, garlic, and broth. If cauliflower is not completely covered by broth, add water to just cover. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.

Reserve 2 tablespoons of the cooking liquid, then drain cauliflower and garlic. Transfer cauliflower and garlic to the bowl of a food processor and process until smooth, pulsing in some or all of the reserved cooking liquid, if necessary, to moisten mixture. Season with salt and pepper to taste. Just before serving, stir in chives. Serve warm.

Makes 4 (1 Cup Servings)

Per serving:
80 calories, 8 g protein, 12 g carbs, 1 g fat, 4 g fiber, 183 mg sodium