Oven-Fried Squash Spears

These oven-fried squash and zucchini spears, baked crispy and golden thanks to a seasoned homemade bread crumb coating, are served with a creamy hot sauce.

• Preparation Time: 15 mins
• Cooking Time: 15 mins
• Total Time: 30 mins
• Calories: 127 Calories

Ingredients

• 1 clove garlic, minced
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon ground paprika
• 2 medium zucchini
• 2 large egg whites
• olive oil cooking spray
• 1 medium lemon, cut into wedges
• 2 slices crusty whole-grain bread (1/2-inch thick)
• 1 medium yellow squash
• 2 teaspoons hot sauce (such as Louisiana®)
• 0.5 teaspoon garlic powder
• 0.125 teaspoon cayenne pepper
• 0.33333334326744 cup skim milk
• 0.25 teaspoon sea salt
• 0.5 cup low-fat sour cream

Recipe Instructions

Step 1

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

Step 2

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).

Step 3

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.

Step 4

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.

Step 5

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

Step 6

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