F-Factor

Crispy Zucchini Fries


Serve with Spicy Yogurt Dip. 

INGREDIENTS (serves 4):

  • 2-3 medium zucchini
  • 1 cup wheat bran
  • ¼ cup parmesan cheese
  • 2 Tbsp Italian seasoning
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • salt and pepper
  • 1 cup (4 scoops) Unflavored 20/20 FIBER/PROTEIN powder
  • 3/4 cup water
  • 1 tsp dried oregano
  • 4 egg whites

    • PREPARATIONS:

    1. Preheat the air fryer to 400˚F. Cut zucchini into 1-in thick steak fries, discarding the ends. Set aside. 
    2. Make crispy coating (“breadcrumbs”). In a medium shallow bowl, add wheat bran, parmesan cheese, Italian seasoning, 1 tsp garlic powder, 1 tsp onion powder and salt and pepper, to taste. Sift so “breadcrumb” mixture is well-combined. 
    3. In a separate bowl, whisk unflavored 20/20, water, oregano, 1 tsp salt, the remaining tsp garlic powder and onion powder and egg whites.
    4. One by one, dip each zucchini wedge into the egg white mixture and then dip into the dry mixture, making sure all sides are well coated.
    5. Place coated zucchini wedges in a single layer inside the air fryer basket. Coat with nonstick cooking spray and air fry for 9-10 minutes, or until golden and crispy. 
    6. Remove from air fryer and repeat step 5 until all zucchini wedges have been cooked. Serve with no-fat spicy mayo sauce.

    NUTRITIONAL CONTENT PER SERVING
    Serves 4. This is a Step 1 recipe. 

    • FOR JOURNALING ON THE F-FACTOR DIET: 21g carb, 16g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 181 calories, 16g protein, 29g carb, 19g fiber, 10g net carb, 3g sugar, 4g fat, 2g sat fat, 1319mg sodium
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