Zucchini And Avocado Are The New Healthy Fries

Serves 4 – Preparation: 20 minutes – Cooking: 15 minutes

Units per serve

Dairy 1

Low-carb vegetables 1

Healthy fats 2

8g carb per serve

INGREDIENTS

Olive oil spray, for cooking

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon sweet smoked paprika

2 zucchini (unpeeled), cut into 5 mm thick chips

80 g avocado, cut into 4 wedges

25 g flaked almonds, chopped

1 tablespoon finely chopped pecans or walnuts

1⁄2 cup (40 g) finely grated parmesan

1 egg white

3⁄4 cup (200 g) low-fat

Greek-style yoghurt

METHOD

Preheat the oven to 220°C (200°C fan-forced). Line two large baking trays with baking paper and place an ovenproof wire rack on top of each. Lightly spray the wire racks with olive oil.

Put the spices in a large zip-lock bag and add the zucchini. Shake to coat the zucchini evenly in the spice mix. Remove the zucchini from the bag, shaking off the excess spice mix and tip any remaining spice onto a plate. Gently coat the avocado wedges in the remaining spice mix.

Combine the nuts and parmesan in a wide shallow bowl and season generously with freshly ground black pepper. Whisk the egg white with 1 tablespoon water in another bowl until frothy.

Working with one avocado wedge at a time, coat each wedge in the beaten egg white, shaking off the excess, and then roll in the nut and cheese mixture to coat lightly. Place on the wire rack, spaced well apart. Repeat this process with the zucchini, working with a few pieces at a time. Spray the ‘fries’ lightly with oil.

Bake for 13–15 minutes or until lightly browned. Remove from the oven and allow to cool for 5 minutes. Serve with the yoghurt.

This recipe is extracted from The CSIRO Low-Carb Diet book by Associate Professor Grant Brinkworth and Pennie Taylor. Available now, Macmillan Australia, RRP $34.99.