Oven Baked Vegetable Spears

Crusted Vegetable Sticks Baked to Perfection.

Yeah, I know. There are agency also many recipes for oven-baked asparagus, light-green beans as well as zucchini spears, but this 1 is different. It is my concoction, my agency of doing it. H5N1 recipe that non solely gustatory modality expert but is expert for you lot too.

You see, I made hamburgers the by weekend (okay, non then expert for us but I did utilisation whole wheat buns, okay?) as well as nosotros only could non larn the commons spud fries, non fifty-fifty baked. Nope - rarely produce nosotros consume potatoes anymore as well as when nosotros do, it is gonna endure 1 loaded dish, actually expert but bad. So instead, I opted for baked vegetable sticks. Now this recipe is, similar I said, 1 that is expert for you lot inward the feel that it uses much amend ingredients than most bake 'fried' vegetable recipes. It is 1 that I tweaked to our liking.

Give it a try. It is 1 which I volition brand many times over directly that I accept perfected it. Enjoy!

Oven Baked Vegetable Spears
I listing a few ingredients amongst my version as well as an pick for those non dieting
serves 4

quarter pound each of fresh whole light-green edible bean as well as fresh zucchini
one-half pound of fresh asparagus spears
1/2 loving cup whole wheat flour or all-purpose flour
1/4 loving cup Egg-Beaters or 2 whole eggs
1 1/2 tablespoon low-fat mayonnaise or  regular mayo
1/3 loving cup finely grated Parmesan
1/4 loving cup sesame seeds
1 teaspoon no-salt Cajun or Creole seasoning, divided
1 teaspoon low-salt seasoning blend (I similar Badia Completa), divided
1/3 loving cup Japanese Panko, run into note

Wash the light-green beans as well as cut back the ends. Wash the asparagus as well as snap at natural breaking signal removing the tough beginning end. Soak inward H2O ice H2O for most fifteen minutes. Remove, drain as well as completely pat dry. Was the zucchini as well as cutting away the ends; cutting into strips most the same size equally the light-green beans.

Using 3 broad shallow bowls, add together the flour as well as one-half of the seasonings to one. Whisk the egg amongst the mayo inward the 2d bowl. Mix the Parmesan, sesame seeds, the remaining one-half of seasonings as well as Panko inward the third bowl.

Preheat oven to 400 degrees.

Position wire racks on 2 baking pans. Spray amongst vegetable oil. DO NOT SKIP the coating of the racks. Dip the vegetable sticks inward the flour, dip inward the egg mixture as well as curlicue inward the Panko mixture to coat. Place on the racks, non touching as well as house into the oven, centre rack.

Reduce oven to 350 as well as bake most fifteen minutes or until brown. Remove as well as serve warm

I served these amongst a Chipotle low-fat mayo combo sauce as well as a low-fat Ranch type dipping sauce.

Note: Panko is a amend coating as well as is healthier than regular breadcrumbs, here's why:

• Panko is a Japanese breadcrumb made from breadstuff without crusts. It has a crisper, airier texture than most types of breadcrumbs.
• Panko stays crisp later cooking, dissimilar other types of breading, which tin larn soggy.
• Panko is lower inward calories, sodium, as well as fatty as well as higher inward fiber than regular breadcrumbs.