Zucchini Sticks

“Mention White Spot in a conversation and you’ll quickly find out who’s from Vancouver,” says Mairlyn Smith, author of 2020 Shortlisted Cookbook Peace, Love and Fibre: Over 100 Fibre-Rich Recipes for the Whole Family. “The conversation will immediately include words like Zoo Sticks, Monty Mushroom Burgers, Chicken Pickens, or a side of pickles with extra Triple “O” sauce. White Spot, an iconic family restaurant that’s been around since 1928, features in some of my favourite childhood memories. The car hop would slide long trays through the windows and you could eat right there in your car while the windows fogged up. Zoo Sticks, a White Spot classic, are deep-fried zucchini sticks served with a dill sauce. Here’s my non-deep-fried spin on this classic.”

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Zucchini Sticks

Course Appetizer
Servings 4 servings
Author Mairlyn Smith, author of Peace, Love and Fibre: Over 100 Fibre-Rich Recipes for the Whole Family

Ingredients

  • 4 medium zucchini
  • ⅔ cup whole wheat panko crumbs
  • ¼ cup flaxseed meal
  • ¼ cup finely grated Parmigiano-Reggiano
  • ½ tsp freshly ground
  • black pepper
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • 3 Tbsp canola oil

DIPPING SAUCE

  • ¼ cup 0% plain yogurt
  • ¼ cup low-fat mayo
  • 2 Tbsp finely chopped fresh dill

Instructions

  • Place a rack in the middle of your oven and preheat the oven to 425°F. Line a rimmed baking sheet with parchment paper. Set aside.
  • Rinse and pat dry the zucchini. Remove the ends, cut each zucchini in half lengthwise, then cut each half into four wedges. You’ll have 32 wedges in total.
  • In a shallow bowl or dish, mix together the panko crumbs, flaxseed meal, cheese, pepper, garlic powder, and onion powder.
  • Measure out the oil and place it in a small bowl.
  • Dip a pastry brush into the oil and then brush onto the cut sides of the zucchini (not the green peel). Press the zucchini firmly into the panko mixture, making sure that both cut sides are heavily covered with the crumbs. Place the zucchini wedges, peel side down, onto the prepared sheet and bake for 15 minutes.
  • While the zucchini sticks are in the oven, make the dipping sauce. Whisk together the yogurt, mayo, and dill.
  • When the zucchini sticks are ready, serve right away with the sauce. They’re great as a side to burgers or as a snack while you are watching the Canucks. Okay, my Vancouver roots are really showing now.

Notes

1 SERVING = 8 PIECES WITH 1 TBSP DIPPING SAUCE
PER SERVING: 113 CALORIES, 6.4 G TOTAL FAT, 2.3 G SATURATED FAT, 0 G TRANS FAT, 14 MG CHOLESTEROL, 148 MG SODIUM, 8.1 G CARBOHYDRATE, 3 G FIBRE, 3.3 G SUGARS, 0.3 G ADDED SUGARS, 7 G PROTEIN, 351 MG POTASSIUM
CARBOHYDRATE CHOICE = < 1 CHOICE

Excerpted from Peace, Love and Fibre: Over 100 Fibre-Rich Recipes for the Whole Family by Mairlyn Smith. Copyright © 2019 Mairlyn Smith. Photography by Mike McColl.  Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.