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Green Garden Fries

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By Betty Crocker Kitchens
Updated Sep 17, 2013
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Fast food meets the backyard! These crispy green “fries” are made from fresh garden veggies. Oven fried and served with a lemony Greek yogurt dipping sauce, they are the perfect summer side dish.

Green Garden Fries

  • Prep Time 20 min
  • Total 40 min
  • Servings 6
  • Ingredients 14
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Ingredients

Dip

  • 1 container (6 oz) Greek Fat Free plain yogurt
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 clove garlic, finely chopped
  • 1/2 teaspoon salt
  • 2 tablespoons fresh herbs (basil, dill, oregano and/or thyme)

Vegetable Fries

  • 1 cup Progresso™ panko bread crumbs
  • 1/2 cup finely shredded Parmesan cheese
  • 1 tablespoon fresh herbs (basil, dill, oregano and/or thyme)
  • 1/4 teaspoon salt
  • 3 tablespoons all-purpose flour
  • 2 eggs, beaten
  • 1 1/2 lb sugar snap peas, broccolini, asparagus and/or zucchini
  • 2 tablespoons butter, melted
Make With
Progresso Breadcrumbs

Instructions

  • Step 
    1
    In small bowl, mix dip ingredients. Cover and refrigerate.
  • Step 
    2
    Heat oven to 400°F. Line large cookie sheet with foil and spray with cooking spray; set aside.
  • Step 
    3
    In small bowl, mix bread crumbs, Parmesan cheese, 1 tablespoon fresh herbs and the salt. Line up 3 baking dishes or shallow bowls. Place flour in first dish. Place eggs in second dish. Place bread crumb mixture in third dish. Dip and roll vegetables into flour to coat, dip into eggs, then coat with bread crumb mixture. Place coated vegetables on cookie sheet. Sprinkle any remaining crumb mixture over vegetables. Drizzle with melted butter.
  • Step 
    4
    Bake 18 to 20 minutes or until vegetables are tender and coating is light golden brown. Serve with dip.

Nutrition

260 Calories
12g Total Fat
12g Protein
24g Total Carbohydrate
5g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
260
Calories from Fat
110
Total Fat
12g
19%
Saturated Fat
5g
24%
Trans Fat
0g
Cholesterol
90mg
30%
Sodium
560mg
23%
Potassium
370mg
10%
Total Carbohydrate
24g
8%
Dietary Fiber
2g
10%
Sugars
5g
Protein
12g
% Daily Value*:
Vitamin A
25%
25%
Vitamin C
40%
40%
Calcium
20%
20%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 2 Fat;
Carbohydrate Choice
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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