Baked Zucchini Sticks with Caramelized Onion Dip

Baked Zucchini Sticks with Caramelized Onion Dip takes around 45 minutes from beginning to end. One serving contains 408 calories, 14g of protein, and 20g of fat. This recipe serves 4 and costs $1.55 per serving. Several people really liked this side dish. It will be a hit at your The Super Bowl event. 464 people found this recipe to be yummy and satisfying. This recipe from Beantown Baker requires salt, sweet onion, eggs, and panko bread crumbs. Overall, this recipe earns a pretty good spoonacular score of 64%. Similar recipes are Baked Asiago and Caramelized Onion Hummus Dip, Pasta With Zucchini, Zucchini Blossoms, And Caramelized Onion, and Crispy Zucchini Sticks with Olive Dip.

Servings: 4

 

Ingredients:

1 Tbsp butter

2 Tbsp cider vinegar

2 large eggs, lightly beaten

1/2 cup flour

2 Tbsp honey

1/4 cup mayonnaise

1 Tbsp prepared mustard

1 Tbsp oregano

1 cup Panko bread crumbs

1/2 cup freshly grated Parmesan cheese

1 Tbsp salt

salt and pepper to taste

1 medium sweet onion, about 1/2 pound, peeled and sliced

3 medium zucchini, unpeeled, cut into 3"-long stick

Equipment:

frying pan

food processor

colander

bowl

baking sheet

oven

Cooking instruction summary:

To make the dipping sauce: Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize. This should take between 10 and 15 minutes. The lower the heat, the longer it takes, but the less likely you are to burn the onions.Once the onions are a medium brown, remove from the heat and add the vinegar.Place the onions and vinegar into a small food processor. Add the honey and mustard, and process or blend until smooth.Add the mayonnaise and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.To make the zucchini sticks: Place the zucchini sticks in a colander over a bowl and sprinkle with the tablespoon of salt. Let the zucchini drain for 1 hour or longer; rinse and pat dry.Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil.Set up your zucchini dredging by placing the flour in a shallow bowl, the eggs in another shallow bowl, and the panko, parmesan, and oregano in a third shallow bowl. Dredge sticks in the flour, then egg, then roll in the crumb mixture. Place the sticks on the prepared baking sheet.Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.Serve immediately, with caramelized onion dip.

 

Step by step:


1. To make the dipping sauce: Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize. This should take between 10 and 15 minutes. The lower the heat, the longer it takes, but the less likely you are to burn the onions.Once the onions are a medium brown, remove from the heat and add the vinegar.

2. Place the onions and vinegar into a small food processor.

3. Add the honey and mustard, and process or blend until smooth.


Add the mayonnaise and salt and pepper to taste, stirring to combine. Refrigerate, covered, until ready to serve.To make the zucchini sticks

1. Place the zucchini sticks in a colander over a bowl and sprinkle with the tablespoon of salt.

2. Let the zucchini drain for 1 hour or longer; rinse and pat dry.Preheat the oven to 425°F. Line a baking sheet with parchment, and spray the parchment with olive oil.Set up your zucchini dredging by placing the flour in a shallow bowl, the eggs in another shallow bowl, and the panko, parmesan, and oregano in a third shallow bowl. Dredge sticks in the flour, then egg, then roll in the crumb mixture.

3. Place the sticks on the prepared baking sheet.

4. Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.

5. Serve immediately, with caramelized onion dip.


Nutrition Information:

Quickview
412k Calories
14g Protein
20g Total Fat
43g Carbs
9% Health Score
Limit These
Calories
412k
21%

Fat
20g
32%

  Saturated Fat
6g
42%

Carbohydrates
43g
15%

  Sugar
17g
20%

Cholesterol
115mg
38%

Sodium
2460mg
107%

Get Enough Of These
Protein
14g
28%

Vitamin K
38µg
37%

Vitamin C
30mg
37%

Manganese
0.69mg
34%

Selenium
22µg
31%

Folate
115µg
29%

Vitamin B2
0.46mg
27%

Phosphorus
266mg
27%

Vitamin B1
0.4mg
27%

Calcium
258mg
26%

Vitamin B6
0.45mg
22%

Iron
3mg
19%

Potassium
610mg
17%

Fiber
3g
16%

Magnesium
58mg
15%

Vitamin B3
2mg
14%

Vitamin A
649IU
13%

Copper
0.23mg
11%

Zinc
1mg
11%

Vitamin B5
1mg
10%

Vitamin E
1mg
9%

Vitamin B12
0.45µg
7%

Vitamin D
0.64µg
4%

covered percent of daily need
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Food Trivia

There are 7,500 varieties of apples grown throughout the world, and if you tried a new variety each day, it would take you 20 years to try them all.

Food Joke

A monastery in the English countryside had fallen on hard times, and decided to establish a business to defray their expenses, such as a bakery or winery. Being English, however, they decided to open a fish-and-chips restaurant. The establishment soon became very popular, attracting people from all over. One city fellow, thinking himself clever, asked one of the brothers standing nearby, "I suppose you're the 'fish friar'?" "No", answered the brother levelly, "I'm the 'chip monk'".

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