Name: Crispy Zucchini Fries with Marinara Sauce
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4
Ingredients: ½ cup flour (almond or coconut is best); ½ tsp garlic powder; ½ tsp onion powder; 1 tsp smoked paprika; 1 tsp Italian seasoning; 2 large eggs; 2 tbsp water; 1 cup Parmesan cheese (grated); 2 small zucchini (halved and cut into ¼ inch slices); Salt & pepper to taste; 2 tbsp olive oil; 2-3 cloves garlic; 1 tsp dried oregano; ½ tsp red pepper flakes; 2 tbsp tomato paste (puree); 8 ounce can of crushed tomatoes; ¼ cup fresh basil (thinly sliced); ¼ cup fresh parsley (chopped); Salt & pepper to taste

Zucchini is one of those unassuming looking vegetables that feature in lots of different recipes. But it isn’t always the star and when you look at the health benefits of zucchini, it is definitely worth a bigger star status. So this simple recipe for crispy zucchini fries lets the humble courgette be the centre stage, with a portion of Marinara sauce accompanying it.

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How to choose the right zucchini

Zucchini can reach up to around three feet in length but most of the time, they are harvested a lot shorter than this – usually around 8 inches. The very best zucchini are no longer than six inches and around 1-2 inches in diameter. Look for ones that have firm and shiny skin, almost a little prickly to the touch. There should be a stem attached. Avoid any that have cuts or blemishes on them.

Zucchini have plenty of moisture in them, but this also makes getting them crispy a little trickier. Go for those smaller, firm vegetables and also remove any excess seeds before you add them to the flour mix.

More recipe inspiration

Looking for more tasty vegetable side dishes? Try this Grilled Marinated Asparagus Topped with Gremolata. Or you could make a Grilled Summer Vegetable Medley complete with simple herb butter.

What you need to make crispy zucchini fries

½ c. almond (or coconut) flour
½ t. garlic powder
½ t. onion powder
1 t. smoked paprika
1 t. Italian seasoning
Sea salt and black pepper, to taste
2 large eggs
2 T. water
1 c. Parmesan cheese, freshly grated
2 small, firm zucchini, halved and cut into ¼-inch thick slices

Marinara Sauce:

2 T. extra virgin olive oil
2-3 garlic cloves, minced
1 t. dried oregano
½ t. red pepper flakes
2 T. tomato paste
1 8-oz can crushed tomatoes
¼ c. fresh basil, thinly sliced
¼ c. fresh parsley, chopped
Sea salt and black pepper, to taste

Kitchen equipment

Large baking sheet
Small glass bowl or pie pan (3)
Medium saucepan
Serving dish

How to make the recipe

STEP 1: Preheat the oven to 400°F and place a metal rack inside a large, rimmed baking sheet. Set aside.

STEP 2: In a pie pan or shallow bowl, combine the almond flour, garlic powder, onion powder, smoked paprika, and Italian seasoning. Season with salt and black pepper, to taste. Set aside.

STEP 3: In a second pie pan or shallow bowl, gently whisk together the eggs and water until frothy and set aside.

STEP 4: Add the freshly grated Parmesan cheese to a third bowl and set aside.

STEP 5: Dredge zucchini pieces in the seasoned almond flour before dipping into the egg mixture. Allow excess egg to drain off each piece before transferring to the bowl with the Parmesan cheese. Turn to evenly coat each piece of zucchini before transferring to the prepared rack. Season with additional salt and black pepper, if desired.

STEP 6: Place baking sheet into preheated oven and roast until golden and crisp, around 20-25 minutes. Flip the fries once halfway through the cooking time.

STEP 7: While the zucchini is roasting, combine olive oil, garlic, oregano, red pepper flakes, and tomato paste in a medium saucepan over medium-high heat. Cook, stirring frequently, until the garlic is fragrant, around 1-2 minutes. Season with salt and black pepper, to taste, and stir to combine.

STEP 8: Reduce heat and add the crushed tomatoes and cook until bubbly and slightly reduced, around 8-10 minutes. Remove from heat and stir in the fresh basil and parsley. Transfer to a serving dish and keep warm.

STEP 9: When ready, remove zucchini fries from oven and serve immediately with herbed marinara sauce.

Storing the recipe

Freezing the recipe: You can freeze the cooked zucchini without the sauce once they are cooled. Add them to a tray and freeze then pop them in a freezer bag. You can always put some parchment paper between them to stop them sticking together. Defrost thoroughly before reheating.

Recipe tips

You may have encountered Marinara sauce before as it is often paired with pasta for a tasty and simple dish. You can always double the ingredients in the recipe and use the second portion with some pasta – it will keep in the fridge for three days after making it.

If you have some tomatoes to use up, you can always substitute them in place of the canned tomatoes. The best way to use them is to put them in the blender and sieve the results to remove any seeds or bits of skin.

Finally, if you aren’t a garlic fan, did you know that roasting the garlic first makes the taste a little softer and sweeter? Roast the whole garlic, let it cool then split off the cloves needed for the sauce and use them as instructed.

Yield: 4 people