Kitchen Adventures: Veggies, baked not fried

-A A +A

Food column by Becca Owsley

By Becca Owsley

Summertime means the garden is including a plethora of squash and zucchini.


There’s so much you can do with these two vegetables and I try to find new recipes every year.

You can fry them, bake them, use them in a salad and even in a veggie lasagna. Making squash or zucchini bread is tasty and can be easily frozen to enjoy at another time.

I’ll admit, these are two veggies I refused to eat as a child. But as an adult, they are something I look forward to eating each summer when they are fresh from the garden.

This summer, I tried Baked Parmesan Zucchini.

It can be served as a side dish or a veggie snack. The dish is good for both.

Zucchini is considered a low-calorie food that is a good source of folates and vitamin C. The nutrition value probably plummets when you deep fry it, but you are at least still get some nutrients.

This recipe requires no frying and is baked in the oven instead.

I cut my zucchini lengthwise and then cut them in half. Think of the slices as about the size of a typical potato wedge.

You also don’t need as many spices as suggested in the recipe if you don’t have them on hand.

I used oregano, basil and garlic powder. If you have an Italian seasoning blend, it probably would do the trick.

The result is a wonderful treat that is perfect for this summer garden favorite.

Another thing I look forward to in the summer is squash.

In past summers, my preference was to deep fry this veggie. But recently, my mother showed me a different way to prepare it.

It still has that deep-fried taste but is baked instead.

She slices the squash into medallions and puts them in an egg wash and then flower, like you would do if you fried them. But instead of placing them in a deep fryer, she puts them on a baking sheet with some olive oil on it and bakes them in the oven.

The result has a great taste and texture. They are addictive and hard to stop eating.

If your garden is busting with squash and zucchini, or someone else is feeding you out of their garden, there are many ways to prepare these wonderful veggies.

Becca Owsley can be reached at 270-505-1741 or bowsley@thenewsenterprise.com.

Baked Parmesan Zucchini

4 zucchini, quartered lengthwise

½ cup grated Parmesan

½ teaspoon dried thyme

½ teaspoon dried oregano

½ teaspoon dried basil

¼ teaspoon garlic powder

Kosher salt and freshly ground black pepper, to taste

2 tablespoons olive oil

2 tablespoon chopped fresh parsley leaves

Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.

In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.

Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until the crisp and golden brown.

Serve immediately, garnished with parsley, if desired.

SOURCE: www.amndelicious.net


Oven-Fried Squash

8 slices of squash

2 eggs

¼ cup milk

1 cup flour

2 tablespoons vegetable oil.

Salt and pepper to taste

Slice the squash and dip them in an egg mixed with milk wash and then flour. Put a little olive oil on the a sheet pan then place the squash medallions on the pan. Salt and pepper to taste. Put the pan on the bottom rack at 400 degrees for 12 minutes on each side.

SOURCE: Linda Owsley