Baked Veggie Fries

By Gabrielle Blair

Written by Gabrielle Blair of Design Mom for Building Blocks.

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Did you know French fries really are a big food in France? Of course, they’re not called French fries here. They’re just called fries, or “frites” to be exact. And ordering Steak Frites (steak and fries) or Poulet Frites (chicken and fries) is as common as can be. You’ll find them on the menu at bistros across the country. And instead of dipping them in ketchup, the school kids dip them in mayonnaise!

Since our French fry intake has gotten a little out of hand since we moved here, I asked Lindsey of Café Johnsonia if she would come up with a recipe that could offer us the crunchy satisfaction and dipping factor of French Fries, without the nutrition worries. I love what she came up with.

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Trade in those French fries for something healthy and delicious! These veggie fries are tossed with seasoned breadcrumbs and cheese, then baked instead of fried. It’s easy to change up the recipe using your family’s favorite seasonal vegetables. And for kids who love to dip, tangy herbed Greek yogurt is the perfect healthy stand-in for ranch dressing. Lindsey’s little ones adore these, and I can’t wait to make them for my own kids. I’m betting veggie fries will become a new family favorite!

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Baked Veggie Fries

Ingredients – Veggie Fries

  • 2 lbs assorted vegetables cut into 1/2-inch wedges and spears, peeled if desired (zucchini, sweet potato, carrots, asparagus, green beans, etc.)
  • 2 large eggs, beaten
  • 1 1/2 cups panko breadcrumbs
  • 1 1/2 cups finely grated Parmesan cheese
  • 2 teaspoons dried Italian herbs
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Preparation – Veggie Fries:

  1. Preheat oven to 400 degrees. Line two rimmed baking sheets with parchment paper.
  2. Place the beaten eggs in a shallow rimmed dish, such as a pie plate. In another shallow dish, mix together panko breadcrumbs, Parmesan cheese, dried Italian herbs, salt and pepper. Dip each veggie spear into the beaten egg and then into the breadcrumb mixture and place on the baking sheet.
  3. Bake the pans at the same time for 25-30 minutes, or until the veggie fries are golden brown and barely tender. Let cool for a few minutes before serving.

Dipping Sauce

Ingredients – Dipping Sauce

  • 8 ounces Greek yogurt
  • 2 tablespoons chopped fresh herbs (parsley and dill)
  • 1 teaspoon fresh lemon juice
  • salt and peper to taste

Preparation – Dipping Sauce

  1. Stir together the Greek yogurt, herbs, lemon juice, salt and pepper. Serve with the veggie fries.

Yield: 6-8 servings. Store leftovers in an airtight container in the fridge. Reheat in at 400 degrees for 5-10 minutes.

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