Oven-Fried Squash Spears
Recipe information
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Cooking:
15 min.
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Servings per container:
4
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Source:

Ingredients for - Oven-Fried Squash Spears

1. Olive oil cooking spray -
2. Egg whites - 2 large
3. Skim milk - ⅓ cup
4. Crusty whole-grain bread (1/2-inch thick) - 2 slices
5. Ground paprika - 1 teaspoon
6. Dried thyme - 1 teaspoon
7. Onion Powder - 1 teaspoon
8. Garlic powder - ½ teaspoon
9. Cayenne pepper - ⅛ teaspoon
10. Zucchini - 2 medium
11. Yellow squash - 1 medium
12. Low-fat sour cream - ½ cup
13. Garlic, minced - 1 clove
14. Hot sauce (such as Louisiana®) - 2 teaspoons
15. Sea salt - ¼ teaspoon
16. Lemon, cut into wedges - 1 medium

How to cook deliciously - Oven-Fried Squash Spears

1. Stage

Preheat the oven to 450 degrees F (230 degrees C). Coat a large, nonstick baking sheet with cooking spray.

2. Stage

Whisk egg whites and milk together in a small bowl until well blended. Place bread in a blender or food processor and process until coarse bread crumbs are achieved. Combine bread crumbs, paprika, thyme, onion powder, garlic powder, and cayenne in a shallow pan (such as a pie plate).

3. Stage

Cut zucchini and squash lengthwise into 8 spears. Place spears in the egg mixture; toss gently, yet thoroughly, until well coated. Working with a few spears at a time, coat with bread crumb mixture, pressing lightly with fingertips to allow bread crumbs to adhere. Arrange spears in a single layer on the prepared baking sheet.

4. Stage

Bake in the preheated oven for 12 minutes. Flip over and bake until lightly golden and tender when pierced with a fork, about 3 minutes more.

5. Stage

Meanwhile, prepare sauce by whisking together sour cream, garlic, and hot sauce.

6. Stage

Sprinkle squash spears with salt and serve with lemon wedges and sauce.