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  • Rock Rousseau

Baked Fried Zucchini with Honey Mustard Sauce

Updated: Jan 19, 2020


Fried zucchini was one of the first fried vegetables that would appear as a popular appetizer at fine restaurants in the early 1980s, in order to provide customers a side or appetizer that was lower in fat than French Fries but more flavorful than Onion Rings. This recipe takes that classic appetizer and rather than fry in vegetable oil, roast using Baking spray or sprayable Olive Oil. We also marinate and coat them in Buttermilk Ranch dressing for extra flavor. You can fix these as Zucchini Wheels or Fries- both are amazing with the perfect companion: our sweet and spicy Honey Mustard Sauce.

  • 1 lb fresh zucchini squash (4-5)

  • 12 oz bottle Buttermilk Ranch salad dressing

  • 2 eggs


To make Batter for Breading:

  • 1/4 cup sugar or alternative sweetener

  • 1/2 cup preferred all purpose flour

  • 1/2 tsp baking powder

  • 1/2 cup Panko breadcrumbs

  • 1/4 cup grated Parmesan cheese

  • 1 tsp white pepper

  • 1 tsp oregano

  • 1 tsp parsley

  • 1 tsp seasoning salt

  • 1 tsp garlic powder

  • 1 tsp black pepper


To make Honey Mustard Sauce:

  • 1/4 cup preferred honey

  • 1/4 cup mayonnaise

  • 1/4 cup Dijon mustard

  • 1 TBSN white distilled vinegar

  • 1/4 teaspoon cayenne pepper (optional if spicy is preferred)



LOOKING FOR OTHER INGREDIENT ALTERNATIVES TO USE IN THIS RECIPE?

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Large cookie sheet, sharp knife, aluminum foil, tongs, large Ziplock bag, measuring cup, Baking spray or spray Olive Oil.

Prep: 10 min Cook: 25 min Ready: 35 min Serves: 4-6






1. Chop zucchini as preferred. Either in 1/2 inch circles for wheels, or in long 1/4 inch wide strips for fries.


2. Add chopped zucchini to Ziplock bag. Pour Buttermilk Ranch dressing inside bag. Massage to mix and thoroughly coat all zucchinI. Marinate in refrigerator overnight.


3. In a small bowl whisk all the honey mustard ingredients until smooth. Refrigerate for 30 minute.


4. Preheat oven to 450 degrees F.


5. Cover a baking sheet with aluminum foil; coat with nonstick spray, set aside.


6. In a large bowl, combine batter ingredients until thoroughly mixed. Set aside.


7. In a medium bowl, beat eggs. Set aside.


8. Dredge Ranch-covered zucchini in flour mixture. Dip into egg mixture, then dredge again in flour mixture, pressing to coat each piece completely


9. Place battered zucchini pieces onto prepared baking sheet without overlapping.

Lightly coat with Baking spray or spray with vegetable oil. Place into oven and bake for 10-12 minutes.


10. Remove from oven and flip each piece. Bottoms should be golden brown and crisp. Lightly spray with Baking spray.


11. Bake for 10-12 more minutes, then remove from oven.


12. Allow 5 minutes to cool. Serve with honey mustard sauce.



1 serving:

Calories 135

Total Fat 4.5g

Cholesterol 76.8mg

Sodium 181.0mg

Carbohydrate 15.6g

Dietary Fiber 0.4g

Sugars 0.5g

Protein 7.8g

Zucchini contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. The summer squash also contains antioxidant and anti-inflammatory phytonutrients.




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