Oven "Fried" Zucchini with Lowfat Buttermilk Ranch

Lately I've taken a liking to a local restaurant's newest side dish: breaded fried zucchini. And yes, it's exactly as good as it sounds! But between greedy bites I'm keenly aware of the amount of grease that has soaked into those perfectly healthy veggies and inevitably guilt sets in. Fortunately, this year my garden has been graced with a very prolific zucchini plant so I've had plenty of materials with which to craft a lighter oven "fried" zucchini.


Perhaps this is a regional thing, but I feel Minnesotans generally use zucchini for one of two things: casseroles and zucchini bread. There isn't anyone who appreciates a good casserole more than I do, but zucchini so versatile and delicious that I feel it really deserves a more prominent place at the table. Zucchini is very low in calories, full of fiber, and a great source of vitamin C. Better yet, it's cheap and easy to find in any grocery store. And just in case you haven't noticed the number of breaded, sodium-laden frozen foods conveniently located at kid-level in every supermarket, this recipe is a great option for kids who are reluctant to eat their veggies.

The perfect pairing for these breaded nuggets of pure heaven is a lowfat homemade buttermilk ranch dressing. Yes, lowfat homemade buttermilk ranch dressing. I was surprised by how simple this was to make using ingredients I generally have in my pantry. The secret really is using lowfat buttermilk to thin the final product until you reach your desired consistency, thinner for salad dressings and thicker for dips. For a change of pace, this recipe with a teaspoon of chipotle or southwest-style seasoning blend for a spicy kick. Enjoy!

Oven Fried Zucchini, Serves 8
4 - 5 medium zucchini
1 1/2 c dry breadcrumbs
2 T grated Parmesan cheese
3 large eggs, beaten
2/3 c. flour
1 tsp seasoned salt
2/3 c skim milk

Preheat oven to 400 degrees. Slice zucchini into 1/2" rounds. Set four shallow bowls on the counter; in each respective bowl place the milk, flour and seasoned salt mixed, beaten eggs, and breadcrumbs mixed with Parmesan cheese. Dip the zucchini in the milk, then coat with the flour mixture, shaking off any excess. Next coat the zucchini in the eggs and dredge in the breadcrumb mixture. Place the zucchini onto a greased baking sheet.  Bake for 30 minutes, flipping once halfway through baking until they are brown and breading is crispy.  Let rest for 5-10 minutes before serving.

Lowfat Buttermilk Ranch, Makes 1 - 1 1/2 cups
1/3 c fat free sour cream
2 T lowfat mayonnaise
1/2 - 1 c lowfat buttermilk
1 tsp garlic, minced
2 T flat leaf parsley, finely chopped
1 T chives, minced
1/4 tsp dried or fresh dill
1/4 tsp onion powder
1/4 tsp Worcestershire sauce
1/2 tsp salt
1/4 tsp freshly ground pepper

Mix all ingredients together, starting with 1/2 cup buttermilk. Continue adding more buttermilk until you reach the desired consistency. Chill 30 minutes before serving. Store leftover dip in refrigerator up to one week.