Zucchini and other summer squashes are antioxidant-rich and provide copper, manganese, potassium, folate, and fiber. In this recipe, zucchini sticks are coated in bread crumbs and baked until crunchy for a healthy snack or side dish.

Yield: 6 servings

Preparation time: 15 minutes

Baking time: 15 minutes

Ingredients

• 1 lb. small zucchini, ends trimmed
• ¾ cup panko bread crumbs
• ¼ cup grated parmesan cheese
• ¼ tsp dried oregano
• ¼ tsp garlic powder
• ¼ tsp fine ground sea salt
• ¼ tsp ground black pepper
• 1 large egg
• 1 tbsp water

Directions

1. Preheat the oven to 425 degrees Fahrenheit (220 °C).
2. Cut each zucchini in half length-wise, then cut each half again length-wise to make four sticks per small zucchini.
3. In a large, shallow baking dish, stir together the bread crumbs, cheese, oregano, garlic powder, salt, and black pepper.
4. In a large bowl, whisk the egg and water for 15 seconds. Add the zucchini sticks to the bowl and toss to coat each in the egg.
5. Transfer the zucchini sticks to the dish with the bread crumbs. Working in batches, coat each stick with crumbs. Place the sticks, skin-side down on a baking sheet covered with a silicone mat or parchment paper.
6. Bake for 12 to 15 minutes, until the zucchini is tender and the bread crumbs are browned and crunchy. Serve warm.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.