![overhead view of all ingredients in various bowls](https://www.eatingwell.com/thmb/vpLqm20wiolXDJZ-yE4DwKfhe44=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/7994623-oven-fried-panko-and-parmesan-crusted-zucchini-step-1-50d44098e7f0475a966d76fee367b343.jpg)
Jacob Fox
Ingredients
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2 large egg whites
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1 pound zucchini (2 medium), cut into 1/3-inch rounds
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½ cup panko breadcrumbs, preferably whole-wheat
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½ cup grated Parmesan cheese
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1 tablespoon Italian seasoning
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½ teaspoon onion powder
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¼ teaspoon salt
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¼ teaspoon ground pepper
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Marinara, pesto or ranch dressing for dipping (optional)
Directions
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Position rack in center of oven; preheat broiler to High. Coat a large rimmed baking sheet with cooking spray.
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Whisk egg whites in a medium bowl until well combined. Add zucchini and toss to coat well.
Jacob Fox
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Combine panko, Parmesan, Italian seasoning, onion powder, salt and pepper in a shallow dish. Working in batches, toss the egg-coated zucchini in the panko mixture, pressing both sides to adhere. Arrange the zucchini on the prepared baking sheet. Coat the tops with cooking spray. Broil until golden and crispy, 3 to 4 minutes per side. Serve with your favorite sauce, if desired.
Jacob Fox
Nutrition Facts (per serving)
118 | Calories |
3g | Fat |
22g | Carbs |
7g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size 5 to 6 pieces | |
Calories 118 | |
% Daily Value * | |
Total Carbohydrate 22g | 8% |
Dietary Fiber 6g | 21% |
Total Sugars 2g | |
Protein 7g | 14% |
Total Fat 3g | 4% |
Saturated Fat 1g | 5% |
Cholesterol 6mg | 2% |
Vitamin A 320IU | 6% |
Vitamin C 14mg | 16% |
Vitamin D 1IU | 0% |
Vitamin E 1mg | 4% |
Folate 22mcg | 6% |
Vitamin K 34mcg | 28% |
Sodium 253mg | 11% |
Calcium 154mg | 12% |
Iron 2mg | 11% |
Magnesium 49mg | 12% |
Potassium 498mg | 11% |
Zinc 1mg | 9% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.