Baked Zucchini Sticks and Sweet Onion Dip

FB Source: Racing and Saving Mama

Ingredients:

Zucchini:

3-4 zucchini, washed and sliced into spears

1 egg

2 Tbsp water for egg wash

1 cup Panko bread crumbs
scant 1/2 cup freshly grated Parmesan cheese
1 tablespoon Pizza Seasoning or mixed Italian herbs.

Dip:
1 med caramelized onion (to caramelize saute onions in 1 tbsp of butter until nice and brown on low heat)
2 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon prepared mustard

Directions:
Zucchini:

1. Preheat oven to 350F.
2. In a small bowl, whisk egg well and then whisk in the water.
3. In a separate bowl, combine Panko, Parmesan and seasonings or herbs.
4. Roll zucchini spears in egg wash.
5. Dip zucchini into Panko mixture and coat well.
6. Bake for 12-15 mins.

Dip:

• While zucchini is baking, combine ingredients for the dip into a food processor and blend.

Dip and enjoy!!

Based on 1/2 zucchini:

Nutrition Facts

Serving Size 1/2 Zucchini - WITHOUT Dip

Amount Per Serving

Calories  165 Calories from Fat  59

% Daily Value*

Total Fat  6.6g 10%

Saturated Fat  3.3g 17%

Trans Fat  0.0g

Cholesterol  42mg 14%

Sodium  328mg 14%

Total Carbohydrates  17.2g 6%

Dietary Fiber  1.9g 8%

Sugars  3.1g

Protein  10.6g

Vitamin A 7% • Vitamin C 28% Calcium 22% • Iron 8%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in calcium
• High in phosphorus
• High in vitamin C

Sweet Onion Dip Nutrition Facts, based on 1/6th of the batch:

Nutrition Facts

Serving Size 1/6th

Amount Per Serving

Calories  49 Calories from Fat  18

% Daily Value*

Total Fat  2.0g 3%

Saturated Fat  1.2g 6%

Trans Fat  0.0g

Cholesterol  5mg 2%

Sodium  44mg 2%

Total Carbohydrates  7.7g 3%

Sugars  6.6g

Protein  0.3g

Vitamin A 1% • Vitamin C 5% Calcium 0% • Iron 0%

Nutrition Grade C

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very high in vitamin B6

Bad points

• High in saturated fat
• Very high in sugar