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Zucchini Spear Ole

Natural.Foodie's picture
  Zucchini 1 Pound (3 small size)
  Oat bran hot cereal 3⁄4 Cup (12 tbs), uncooked (Quaker)
  Quaker oat bran hot cereal 3⁄4 Cup (12 tbs) (Uncooked)
  Chili powder 1 Teaspoon
  Ground cumin 3⁄4 Teaspoon
  Egg whites 2
  Margarine 1 1⁄2 Tablespoon, melted
For salsa
  Tomatoes 2 Medium, chopped
  Chopped onion 1⁄2 Cup (8 tbs)
  Chopped green bell pepper 1⁄2 Cup (8 tbs)
  Snipped fresh cilantro/2 teaspoons cilantro leaves, crushed 2 Tablespoon
  Lemon juice 2 Tablespoon
  Ground red pepper 1⁄8 Teaspoon
  Vegetable oil cooking spray/Vegetable oil 1 (For greasing)

For salsa, combine tomatoes, onion, green pepper, cilantro, lemon juice and red pepper.
Cover; refrigerate at least 1 hour.
Heat oven to 450°F.
Lightly spray 15 X 10-inch baking pan with vegetable oil cooking spray or oil lightly.
Cut off ends of zucchini.
Cut in half crosswise; slice each piece in half lengthwise, then again in half.
In plastic bag, combine oat bran, chili powder, cumin and red pepper.
In shallow dish, lightly beat egg whites.
Coat zucchini with oat bran mixture; shake off excess.
Dip into egg mixture, then coat again with oat bran mixture.
Place in prepared pan; lightly brush with margarine.
Bake about 20 minutes or until zucchini is crisp-tender.
Serve with Homemade Salsa.

Recipe Summary

Difficulty Level: 
Main Dish
Lacto Ovo Vegetarian
Everyday, Healthy
Preparation Time: 
30 Minutes
Cook Time: 
20 Minutes
Ready In: 
50 Minutes

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Average: 4.2 (13 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 192 Calories from Fat 56

% Daily Value*

Total Fat 6 g10%

Saturated Fat 1.5 g7.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 76.6 mg3.2%

Total Carbohydrates 32 g10.5%

Dietary Fiber 7.6 g30.3%

Sugars 5.2 g

Protein 8 g16.9%

Vitamin A 25.7% Vitamin C 53.9%

Calcium 4.4% Iron 8.7%

*Based on a 2000 Calorie diet

Zucchini Spear Ole Recipe