Crispy Baked Zucchini Spears with Lemon
Panko are flaky Japanese bread crumbs with a coarser texture than the traditional variety that give a crunchier, lighter crust. Panko and seasoning jazz up zucchini here.
For this recipe, and for dozens of other Association-approved recipes, purchase The Heart-Smart Diabetes Kitchen from our online store.
Serves: 6; Serving size: 3 spears
3 small zucchini (12 oz total), halved and cut in sixths lengthwise
1/4 cup fat-free Italian salad dressing
1/2 cup panko bread crumbs
1/3 cup yellow cornmeal
3/4 tsp paprika
1/4 tsp dried thyme leaves
1/2 tsp black pepper
2 Tbsp canola oil
1/4 tsp salt
2 medium lemons, cut into wedges
Canola oil cooking spray
- Preheat oven to 450°F.
- Place the zucchini pieces and salad dressing in a medium bowl. Toss gently, yet thoroughly, to coat well.
- Combine bread crumbs, cornmeal, paprika, thyme, black pepper, and canola oil in a shallow pan, such as a pie pan. Working with five or six zucchini pieces at time, coat them with bread crumb mixture, pressing crumbs lightly with fingertips to allow bread crumbs to adhere to the zucchini.
- Coat a large nonstick baking sheet with the cooking spray, arrange zucchini pieces in a single layer on the baking sheet, and bake 15 minutes or until golden. Remove from oven and sprinkle evenly with salt.
- Serve with lemon wedges to squeeze evenly over all.
Flavorful tip: Coating the baking sheet with canola cooking spray and using canola oil in the zucchini coating helps brown the spears giving crispy “fried” results in the oven.
Calories from Fat: 45
Total Fat: 5 g
Saturated Fat: 0.4 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 215 mg
Total Carbohydrate: 14 g
Dietary Fiber: 1 g
Sugars: 3 g
Protein: 2 g
Not all recipes presented here are necessarily appropriate for all people with diabetes, nor will all recipes fit into every meal plan. No two meal plans are alike. Work with your health care provider, diabetes educator or dietitian to design a meal plan that's right for you, and includes the foods you love. A key message for people with diabetes is "Carbs Count." Foods high in carbs (carbohydrates) -- bread, tortillas, rice, crackers, cereal, fruit, juice, milk, yogurt, potatoes, corn, peas, sweets -- raise your blood glucose levels the most.
For many people, having 3 or 4 servings of a carb choice at each meal and 1 or 2 servings at snacks is about right. Keep an eye on your total number of servings. For example, if you choose to have dessert, cut back on potatoes.
Round out your meals with a serving of:
- Meat (such as fish or chicken) or meat substitute (such as beans, eggs, cheese, and tofu) about the size of a deck of cards and
- Non-starchy vegetables (such as broccoli or lettuce). If you have three (3) or more servings of non-starchy vegetables, count them as a carbohydrate choice. Three (3) servings is equal to 1 1/2 cups of cooked vegetables, or three (3) cups of raw vegetables.
Check your blood glucose to see how your food choices or these recipes affect your blood glucose. If your meal plan isn't working for you, talk to your dietitian about making a new one.
Along with exercise and medications (insulin or oral diabetes pills), nutrition is important for good diabetes management. By eating well-balanced meals in the correct amounts, you can keep your blood glucose level as close to normal (non-diabetes level) as possible.
The recipes on this page are only a part of what is offered in recipe books from the American Diabetes Association. Many also include information on meal planning, portion control, food buying and seasoning, as well as general cooking hints and tips for people with diabetes.
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