Figuremomof4
07-10-2011, 12:00 AM
Oven fried squash spears with garlic sour cream dipping sauce:
Ingredients:
2 egg whites
1/2 skim milk
2 1 oz slices of whole grain bread
1 t paprika
1 t dried thyme
1 t onion powder
1/2 t garlic powder
1/8 t cayenne pepper
2 medium zucchini cut in eighths lengthwise
1 medium yellow squash cut in eighths lengthwise
Pam spray
1/4 t sea salt
1 lemon quartered
Sauce:
1/2 c reduced fat sour cream
1 garlic clove minced
2 t mild franks hot sauce
1. Preheat oven to 450. In medium bowl whisk together egg whites and milk until well blended. Place bread in blender or food processor and process into bread crumbs. In a shallow pan, combine bread crumbs, paprika, thyme, onion powder, garlic powder and cayenne pepper.
2. Place zucchini and squash wedges in egg mixture, toss gently into bread mixture to coat well.
3. Coat a large non stick baking sheet with spray, arrange zucchini and squash in a single layer on sheet and bake for 12 minutes. Flip over and bake another 4 minutes until lightly golden and tender when pierced with a fork.
4. Meanwhile, prepare sauce in a small bowl. Whisk all ingredients together and place in fridge
5. To serve, sprinkle squash evenly with sea salt and a squeeze of lemon over top. Serve immediately.
Enjoy!
Nutrition Information (6 spears and 2 T sauce):
Calories: 80
Fa:t 3g
Sat fat: 3g
Carbs: 18g
Fiber: 4g
Sugar: 7g
Protein: 8g
Sodium: 272mg
Ingredients:
2 egg whites
1/2 skim milk
2 1 oz slices of whole grain bread
1 t paprika
1 t dried thyme
1 t onion powder
1/2 t garlic powder
1/8 t cayenne pepper
2 medium zucchini cut in eighths lengthwise
1 medium yellow squash cut in eighths lengthwise
Pam spray
1/4 t sea salt
1 lemon quartered
Sauce:
1/2 c reduced fat sour cream
1 garlic clove minced
2 t mild franks hot sauce
1. Preheat oven to 450. In medium bowl whisk together egg whites and milk until well blended. Place bread in blender or food processor and process into bread crumbs. In a shallow pan, combine bread crumbs, paprika, thyme, onion powder, garlic powder and cayenne pepper.
2. Place zucchini and squash wedges in egg mixture, toss gently into bread mixture to coat well.
3. Coat a large non stick baking sheet with spray, arrange zucchini and squash in a single layer on sheet and bake for 12 minutes. Flip over and bake another 4 minutes until lightly golden and tender when pierced with a fork.
4. Meanwhile, prepare sauce in a small bowl. Whisk all ingredients together and place in fridge
5. To serve, sprinkle squash evenly with sea salt and a squeeze of lemon over top. Serve immediately.
Enjoy!
Nutrition Information (6 spears and 2 T sauce):
Calories: 80
Fa:t 3g
Sat fat: 3g
Carbs: 18g
Fiber: 4g
Sugar: 7g
Protein: 8g
Sodium: 272mg