No Fat Oven-Fried Squash
Oven-fried squash offers a deliciously crispy texture without the added fat of traditional frying. Coated in cornmeal, these flavorful slices are perfect as a healthy side dish or snack, appealing to those looking for lighter fare without sacrificing taste.
Ingredients
Instructions
- Wash and prepare the squash.
- Coat both sides of the squash with cornmeal.
- Spray a baking sheet generously with cooking spray.
- Spread the squash evenly on the baking sheet.
- Spray the squash generously with cooking spray.
- Season with salt and pepper to taste.
- Bake at 400°F for 20 minutes.
Tips & Substitutions
For a crispier texture, consider using a fine cornmeal for coating. If you want to add flavor, try mixing in some garlic powder or paprika with the cornmeal. You can also substitute squash with zucchini or eggplant for a different twist. Make sure to use a non-stick cooking spray to prevent sticking and ensure even browning. For a fun variation, try adding grated Parmesan cheese to the cornmeal.
Serving Suggestions
Serve the oven-fried squash as a delightful side dish with grilled meats or alongside a fresh salad for a light meal. They pair beautifully with American recipes like Ham Ball or can be enjoyed as a snack. Consider drizzling a bit of balsamic glaze over the squash for an extra flavor boost. A side of ranch or yogurt dip can also complement this dish well.
Storage & Reheating
Once cooled, store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the squash on a baking sheet and warm in a preheated oven at 350°F for about 10 minutes. Alternatively, you can microwave them for about 1-2 minutes, but this may result in a softer texture.
Nutrition & Diet Analysis (per serving)
Each serving of No Fat Oven-Fried Squash contains roughly 396 calories, with 3g protein, 91g carbohydrates, and 2g fat. It is an excellent source of vitamin A (78% of the Daily Value), vitamin C (54% of the Daily Value), and iron (32% of the Daily Value), and a good source of vitamin D. Note that it is relatively high in sodium, at 855mg per serving (37% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of coating instead of cornmeal?
Yes, you can experiment with different coatings such as panko breadcrumbs for added crunch or crushed crackers for a unique flavor. Just make sure to adjust the cooking time if necessary, as different coatings may brown at different rates.
What types of squash are best for this recipe?
While any variety of summer squash works well, yellow squash and zucchini are particularly popular choices. They cook evenly and have a mild flavor that pairs well with the cornmeal coating. You can also try butternut squash for a sweeter taste.
How can I make this recipe gluten-free?
To make this recipe gluten-free, simply substitute the cornmeal with a gluten-free flour blend or ground oats. Ensure that your cooking spray is also gluten-free. This will allow those with gluten sensitivities to enjoy this delicious dish without any worries.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).