I would like to know the answer too. Anyone here know what is the answer to your question. I'll do some Googling and get back to you if I bump into an good answer. You should email the people at Dukan Diet as they probably could give you an answer..
I use Christina's recipe for them...she also has one for onion rings. They come out nice and crispy. It uses a tiny bit of insta-bake which makes them delicious...
These are the posts I've collected on this topic from other posts ....
"how to" rather than a recipe. I LOVE these!! Here's what you'll need:.
2 gallon ziplock bags.
Bread crumbs (few tbsp).
Baking mix (few tbsp).
Ground red pepper.
Preheat oven to 425 degrees. Spray a cookie sheet with cooking spray. I also line mine with foil. Cut your zuchinni into strips of "fries". Try to make.
Them all close to the same thickness so they cook evenly. In one ziplock bag add in a few tbsp of egg beaters. In the other bag toss in a few tbsp of bread crumbs (see note below), the baking mix, parmesan cheese, and spices to taste. Shake the bag to make sure they are all blended. Put all of the zuchinni into the egg beaters bag and seal the top. Smoosh them around to coat all of the "fries"..
Grab them out of the egg bag and toss them into the dry mixture bag. Seal the top making sure there is a good ammount of air in the bag to make it easier to shake them. Shake the bag to coat all of the fries. Place them on the cookie sheet so they aren't touching. Spray the tops of them with a touch more cooking spray..
Bake them until the bottoms are golden. Take them out and turn them over. Continue cooking until the other side is go! They don't take very long. Dip in ketchup if desired..
I simply count these as my veggie serving. So little of the egg and crumbs actually stick that the calories that it adds is negligable..
*NOTE: * I make my own bread crumbs out of double fiber light wheat bread. Take stale bread and whiz it up in the food processor or blender until it's in fine crumbs. Spread crumbs out on a baking sheet and put into a 250 degree oven. Check them and turn them often to make them dry out faster and evenly. Once they are dry take them out and let them cool. Store in a plastic bag..
I dont' follow an exact recipe, but I"ll tell you how I always make them..
I cut the zuchini into "fries". In one ziplock bag I add egg beaters,.
In another one I add a little baking mix, bread crumbs, parmesan cheese, season salt, red pepper and onion powder. I throw the zuchini in the bag with the egg beaters and smush it around to coat them and then throw them all in the cry mixture bag and shake them up. I spray a cookie sheet with cooking spray. Preheat the oven to 425. Lay them out on the baking sheet and spray the tops of them with little spray..
Bake until the bottom starts to brown then flip them over and cook the other side..
Slice one medium zucchini in half lengthwise and then each half into 3 long pieces. Dip in eggbeaters. Place on non-stick cookie sheet sprayed with Pam. Sprinkle lightly with garlic powder & ff or low-fat parmesan cheese. Bake in oven at 400-425 until zucchini is soft and golden brown. Counts a vegetable portion and, depending on how much cheese you use, can be a protein/dairy serving.
I got this WW recipe from my niece. It's 2 WW points, so it should be Dukan Diet friendly too..
Olive oil or Pam or Pam substitute.
1 tsp. Italian seasoning.
1-1/2 Tbsp all-purpose flour.
3/4 tsp table salt.
3/4 cup dried bread crumbs.
2 medium zucchini, about 7-inches each, cut into 4.
Chunks, then each chunk halved..
2 large egg white(s) whipped until frothy.
Preheat oven to 425 F. Coat a baking sheet with cooking spray. In a small bowl, mix together Italian seasoning, flour and salt. Place bread crumbs in another small bowl..
Dredge a zucchini fry in flour mixture and then dip into egg whites; dredge in bread crumbs. Place coated zucchini on prepared baking sheet and repeat with remaining incredients..
Roast, turning once, until desired crispness, about 12 minutes. Yields about 8 fries per serving..
Use this technique with any summer squash or eggplant, thick cut onion rings or even green tomatoes..
For extra crispy fries, increase the oven temperature to 500 F. and knock 2 minutes off the cooking time.
I love zuchini fries! I season them with pepper and seasoning salt with a little oil in a pan and bake them. They never get "crunchy" but they do get a french fry density and they are great! They actually taste like french fries to me! If you added ketchup you would never know the difference (although I like them without any condiments at all)...
There's a restaurant where I live that makes asparagus fries. They are the best. I bet these receipes would work for those also. The above recipes sound delish!! Thanks for sharing...
Thanks for posting all the ideas. I will certainly try them. I love asparagus and zucchini...boy do I miss fries...
Are you all just counting those as your vege cup for dinner?..
If you add anything other than just the veggie & spices, you need to make sure you count it however it should be counted... Most of these recipes use the additional ingredients as free foods (under 20 calories), but be aware that free foods do add up!..
These sound yummy. And I just bought some zucchini too. I know what I'll be making really soon..