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.