Oven "Fried" Squash - Chef Abbie Gellman MS, RD, CDN

Oven “Fried” Squash

Chef Abbie Gellman RD

With summer about a month away, comes all of the delicious summer produce! Some of my favorite summer produce is zucchini and yellow squash. These summer squash are so versatile; you can grill them, sauté them, spiralize them, but my preferred preparation of summer squash is making oven fried squash. This dish is reminiscent of  those deep fried zucchini that are often on the menu of Italian restaurants, with less saturated fat and more deliciousness! I cannot wait to see this oven fried squash and the rest of summer’s bounty on your dinner table.

How to make oven fried squash

To prepare this savory side, first start by preheating the oven to 400 ℉, and placing the egg and whole wheat bread crumbs with spices into two separate bowls. From there slice the summer squash of your choice into thinly sliced rounds. With one hand, place the squash in the egg mixture, and with your other hand place the squash in the bread crumbs. Place the coated squash in one layer on a baking sheet. Continue until you have used all the squash. Next, place the squash in the oven for 20-30 minutes until golden brown, flipping the squash half way through. Just a few simple steps, and there you have it!

Oven fried squash in and of itself is also a versatile dish. You can serve the oven fried squash with a side of my healthy spaghetti sauce, my pistachio pesto, or my dill dip! You can use this same cooking technique of “oven frying” for other vegetables as well, including eggplant. You can then use the oven fried squash and eggplant to make a veggie-filled eggplant parmesan! The ideas are endless, and I would love to see how you jazz up this recipe by tagging @chefabbiegellman on Instagram.

Health benefits of oven fried squash

The method of oven frying versus deep frying is very beneficial to our health. When deep frying foods, extra calories and saturated fat is added to the food (although amount varies per food type).1 Oven frying the squash, on the other hand, saves us those unwanted nutrients that do not provide any health benefits without sacrificing the taste.

Another reason this dish is so nutritious is because the summer squash provides us with countless nutrients. Most notably, summer squash is higher amounts of vitamins A and C, as well as manganese and potassium.2 

Research has shown that vitamin A has been shown to help with eye health and vision, as well as immune support, while vitamin C is shown to support skin health.3,4 Manganese and potassium are both minerals. Manganese is beneficial for bone and brain health while potassium aids in muscle contraction and fluid and electrolyte balance.5,6 

This oven fried squash tastes like a treat, while still being nutrient-dense!

Similar Pages

For more dishes highlighting summer squash, check out my Cheesy Zucchini Noodles, my Lentil Bolognese, and my Zucchini Muffins with Skyr!

Resources

  1. McDonell K. Why Are Fried Foods Bad For You? Healthline. https://www.healthline.com/nutrition/why-fried-foods-are-bad. Published November 19, 2017. Accessed May 4, 2020.
  2. Petre A. 12 Health and Nutrition Benefits of Zucchini. Healthline. https://www.healthline.com/nutrition/zucchini-benefits#section1. Published February 19, 2019. Accessed May 4, 2020.
  3. Ware M. Vitamin A: Health benefits and risks. Medical News Today. https://www.medicalnewstoday.com/articles/219486. Published January 11, 2018. Accessed May 4, 2020.
  4. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(9):866. doi:10.3390/nu9080866.
  5. Goodson A. 10 Evidence-Based Benefits of Manganese. Healthline. https://www.healthline.com/nutrition/manganese-benefits. Published August 31, 2018. Accessed May 4, 2020.
  6. Ware M. Potassium: Health benefits and recommended intake. Medical News Today. https://www.medicalnewstoday.com/articles/287212. Published January 10, 2018. Accessed May 4, 2020.

 

Oven “fried squash”

Oven “fried" squash

5 from 3 votes
Print Pin Rate
Course: Side Dish
Keyword: baked potatoes, fried, summer squash, Zucchini
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4 servings

Ingredients

  • 3 zucchini or yellow summer squash thinly sliced in rounds
  • 2 eggs beaten
  • ½ to ¾ cup bread crumbs
  • sea salt or kosher salt

Instructions

  • Preheat the oven to 400 degrees. Line baking sheet with parchment paper.
  • Prepare one bowl of eggs and a second bowl of bread crumbs. Place each slice of zucchini in egg wash with one hand and then use the other hand to coat it with bread crumbs. Arrange slices on baking sheet in a single layer.
  • Bake for 20 to 30 minutes, turning each piece over halfway through, until golden brown.
  • Remove from the oven and sprinkle with salt.

Video

 

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