We made these with zucchini because its what we had in the vegetable drawer.. mushrooms would be good, and I think low fat string cheese cut into quarters would make a decent "mozzarella stick" - I will follow up on that one soon and post if its good!
3 tbsp flour (wheat pastry flour , white flour or chickpea flour)
1 tsp garlic salt
1/2 tsp cayenne pepper
1/2 tsp black pepper
2 egg whites (used egg product because its what I had on hand)
1 Tbsp milk
1 1/2c whole-wheat bread crumbs (we used Italian seasoned)
nonstick cooking spray
3-4 medium green and yellow zucchini - or vegetables of choice
Preheat oven to 450 degrees F. Generously coat a medium baking sheet with cooking spray. Cut the vegetables into 1/2" thick slices.
Place oven rack on top position. (recipe didn't say to do this, but mine was in that position and I thought it may have helped crisp the veggie coating up a little).
Place the flour and spices in a shallow dish, the egg whites and milk in a small bowl (beat slightly), and the bread crumbs in a third shallow dish.
Dredge the vegetables, one at a time, in the flour, then dip in the egg, then roll in the bread crumbs. Place on prepared baking sheets.
Place sheet in oven on top rack and bake 8-10 minutes (we did ten for the zucchini, you might want less with mushrooms) on one side, then loosen with a spatula to be sure the coating doesn't stick and turn them over and bake another 8-10 minutes.
Serve hot with reduced fat ranch dipping sauce (or we had it on the side with pork that had an herb gravy and they went well).
The Nutrition Data is for 24 breaded mushrooms, 6 per person
per serving:
97 calories
6g protein
17g carbohydrate
1g fat
2g fiber
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