Green Garden Fries

Green Garden Fries

Fast food meets the backyard! These crispy green “fries” are made from fresh garden veggies. Oven fried and served with a lemony Greek yogurt dipping sauce, they are the perfect summer side dish.

Prep Time

20

Minutes

Total Time

40

Minutes

Makes

6

servings

Dip
1
container (6 oz) Greek Fat Free plain yogurt
1
tablespoon olive oil
1
tablespoon lemon juice
1
clove garlic, finely chopped
1/2
teaspoon salt
2
tablespoons fresh herbs (basil, dill, oregano and/or thyme)
Vegetable Fries
1
cup Progresso® panko bread crumbs
1/2
cup finely shredded Parmesan cheese
1
tablespoon fresh herbs (basil, dill, oregano and/or thyme)
1/4
teaspoon salt
3
tablespoons all-purpose flour
2
eggs, beaten
1 1/2
lb sugar snap peas, broccolini, asparagus and/or zucchini
2
tablespoons butter, melted
  1. In small bowl, mix dip ingredients. Cover and refrigerate.
  2. Heat oven to 400°F. Line large cookie sheet with foil and spray with cooking spray; set aside.
  3. In small bowl, mix bread crumbs, Parmesan cheese, 1 tablespoon fresh herbs and the salt. Line up 3 baking dishes or shallow bowls. Place flour in first dish. Place eggs in second dish. Place bread crumb mixture in third dish. Dip and roll vegetables into flour to coat, dip into eggs, then coat with bread crumb mixture. Place coated vegetables on cookie sheet. Sprinkle any remaining crumb mixture over vegetables. Drizzle with melted butter.
  4. Bake 18 to 20 minutes or until vegetables are tender and coating is light golden brown. Serve with dip.
Makes 6 servings

Nutrition Information:

1 Serving (1 Serving)
  • Calories 260
    • (Calories from Fat 110),
  • Total Fat 12g
    • (Saturated Fat 5g,
    • Trans Fat 0g),
  • Cholesterol 90mg;
  • Sodium 560mg;
  • Total Carbohydrate 24g
    • (Dietary Fiber 2g,
    • Sugars 5g),
  • Protein 12g;
Percent Daily Value*:
    Exchanges:
    • 1 Starch;
    • 0 Fruit;
    • 0 Other Carbohydrate;
    • 0 Skim Milk;
    • 0 Low-Fat Milk;
    • 0 Milk;
    • 2 Vegetable;
    • 0 Very Lean Meat;
    • 1/2 Lean Meat;
    • 0 High-Fat Meat;
    • 2 Fat;
    Carbohydrate Choices:
    • 1 1/2;
    *Percent Daily Values are based on a 2,000 calorie diet.