Panko Crusted Squash

I don't know about yall, but I love me some fried squash!  Growing up, we had a garden in our backyard every summer with squash, okra, and other stuff.  Dad would pick it, mom would fry it, and my sister and I would eat it...I could seriously just eat fried squash and okra with ketchup for the rest of my life and be just fine!  Hey, a girl can dream.  :)  Anyway, I have come up with a healthier way to get that same crunchy fried squash taste with less calories and fat.  No, it's not the same as mom's but it's pretty darn good.  Here's how I make it:

First, get your ingredients together and turn the oven on to 350:

• 200g yellow squash (this was about one medium squash)

• 1/8 cup liquid egg whites

• 60g panko bread crumbs (you can find these on the baking aisle)

• 1 tbsp olive oil

Next, you'll need to cut your squash.  Personally, I like mine super thin so I use a mandolin.  It's not fancy but it works!  If you don't have one of these, you can just use a knife.

 

 

 

Once all your squash is cut, set up your breading station.  Dump the egg whites into a bowl or plate, and add in some salt and pepper.  Then dump your breadcrumbs onto a plate and add in some salt and pepper.  Also, get your baking sheet ready.  I lined mine with foil and spread 1/2 tbsp olive oil on the bottom.

 

 

 

So, a little trick when it comes to breading - use one hand for wet and one hand for dry.  This keeps the breadcrumbs from stickin all over your fingers.  With my left hand, I coated each piece of squash in the egg whites then dropped it into the breadcrumbs.  With my right hand, I pressed breadcrumbs onto each side of the squash then dropped it onto the baking sheet.

 

 

Once you have all your squash coated and on the pan, drizzle 1/2 tbsp olive oil evenly on top.  Then pop em in the oven.

 

 

Let them cook for 10 minutes, then flip them over.  Let them cook for about 10-12 more minutes, and that's it!

 

Easy, simple, quick, healthy, and delicious!

 

Here's the nutrition info per serving (makes 4 servings of about 40g per serving):

• Calories: 96

• Protein: 3g

• Carbs: 14g

• Fat: 4g

 

 

 

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Have a good one!! :)