Oven-Fired Zucchini Sticks with Marinara Sauce

(makes 4 servings)

Ingredients:

• 4 Tablespoons olive oil
• 2 large egg whites, lightly beaten
• ¾ cup panko bread crumbs
• 3 Tablespoons grated Parmesan cheese
• ¾ teaspoon salt-free Italian seasoning
• ¼ teaspoon salt
• 2 zucchini, halved horizontally and cut lengthwise into 1" wedges (16 total)
• ½ cup marinara sauce, warmed

Preparation:

• Preheat a oven to 425°F. Brush 17 x 14-inch jelly roll pan with 1 tablespoon of the oil
• In a shallow dish, combine the panko, cheese, Italian seasoning and salt.
• Dip the zucchini wedges one at a time in egg whites, letting excess drip off. Roll in panko mixture, pressing to adhere. Arrange zucchini sticks close together but not touching on prepared pan. Drizzle with remaining oil.
• Bake 25-30 minutes, without turning, until zucchini is crisp and golden. Serve with marinara sauce for dipping.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 219 Calories, 6 g Protein, 14 g Carbohydrates, 2 g Dietary Fiber, 16 g Fat, 2.5 g Saturated Fat, 401 mg Sodium

Zucchini Pizza

(makes 4 servings)

Ingredients:

• 1 zucchini, chopped
• ¼ cup chopped red bell pepper
• 4 whole wheat pitas (6-inch diameter)
• ¼ cup fat-free chunky garden-style pasta sauce
• ¼ cup part-skim ricotta cheese
• ⅓ cup shredded reduced-fat mozzarella cheese
• 1 cup chopped plum tomatoes

Preparation:

• Preheat oven to 425 degrees F. Coat nonstick skillet with cooking spray and set over medium-high heat. Add zucchini and bell pepper. Cook for 10 minutes, stirring frequently, until vegetables are softened.
• Place pitas on ungreased baking sheet. Bake until crisp, about 5 minutes.
• Add sauce to vegetables and mix well. Spread over pitas and top with ricotta. Sprinkle with mozzarella and tomatoes. Bake for 7 to 10 minutes until cheese is melted.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 240 Calories, 12 g Protein, 42 g Carbohydrates, 6 g Dietary Fiber, 5 g Fat, 2 g Saturated Fat, 480 mg Sodium