Anti-Inflammatory Oven-Fried Squash

The Anti-Inflammatory Oven-Fried Squash is a crispy and wholesome side dish. We prepare this squash with whole-wheat panko breadcrumbs, Parmesan cheese, extra virgin olive oil, turmeric, fresh yellow squash, garlic powder, smoked paprika, oregano, parsley, black pepper, sea salt, and egg. There are only 165 calories and 15 g net carbs in this squash. This healthy recipe is ready in just 40 minutes. The Anti-Inflammatory Oven-Fried Squash is perfect for weeknight dinners, meal prep, family meals, potlucks, and nutritious appetizers. You can refrigerate the leftovers for 3 days or freeze them for 2 months for longer storage. You can serve this squash with Grilled Lemon Chicken, Garlic Salmon, Quinoa Pilaf, Greek Salad, or Creamy Tzatziki Dip.

STATS:

• Course: Side Dish, Appetizer
• Calories: 165
• Diet: Anti-Inflammatory
• Prep Time: 15 minutes
• Cuisine: American
• Cook Time: 25 minutes
• Portion Size: 1 cup
• Cooking Mode: Oven
• Total Servings: 4
• Difficulty Level: Easy
• Total Time: 40 minutes

TOOLS:

• Tray
• 2 bowls
• Baking paper
• Whisk
• Knife
• Cutting board
• Measuring cups and spoons
• Pastry brush

INGREDIENTS:

• 2 yellow squash
• Panko breadcrumbs, ¾ cup
• One-fourth cup of Parmesan cheese
• Turmeric, one tsp.
• One tsp. garlic powder
• Smoked paprika, one tsp.
• ½ teaspoon onion powder
• ½ teaspoon oregano
• ¼ teaspoon black pepper
• ½ teaspoon sea salt
• 2 tablespoons parsley
• 2 tablespoons olive oil
• 1 large egg
• 1 tablespoon water
• Lemon wedges

INGREDIENT NOTES AND THEIR SUBSTITUTIONS:

YELLOW SQUASH:

• We use yellow squash because it becomes tender inside while turning crispy in the oven.

PANKO:

• We use whole-wheat panko to create a light, crunchy coating. You can substitute it with regular panko, crushed whole-grain crackers, or oat crumbs.

PARMESAN CHEESE:

• We add Parmesan cheese for a rich, savory flavor and crisp texture.

EXTRA VIRGIN OLIVE OIL:

• We use extra virgin olive oil to help the coating crisp while adding healthy anti-inflammatory fats.

TURMERIC:

• We add turmeric for its warm flavor and natural anti-inflammatory properties. You can use fresh grated turmeric instead.

GARLIC POWDER:

• We use garlic powder to add a savory flavor throughout the coating. You can replace it with 2 minced garlic cloves.

SMOKED PAPRIKA:

• We use smoked paprika to give the squash a smoky, slightly sweet flavor.

EGG:

• We use egg to help the coating stick to the squash slices. You can replace it with a flax egg for an egg-free version.

INSTRUCTIONS:

1. Warm the oven to 425°Fahrenheit and cover a tray with baking paper.
2. Gently coat it using olive oil.
3. Make one-fourth-inch rounds of squash by slicing it.
4. Stir the water and egg in a dish.
5. Whisk the parsley, breadcrumbs, salt, Parmesan, black pepper, turmeric, oregano, garlic powder, onion powder, and smoked paprika in a dish.
6. We dip the squash slices in the mixture egg, then coat them with the mixture of breadcrumb.
7. Include one layer of coated squash slices on a sheet and garnish the surfaces using olive oil.
8. Bake for almost fifteen minutes, change the sides to bake for additional ten minutes.
9. Lastly, serve the slices with lemon wedges and parsley.

TIPS:

• Make slices of the squash equally for uniform cooking.
• We utilize a wire rack for additional crispiness.
• Include a squeeze of fresh lemon juice and then serve.
• Garnish with a little cayenne pepper for additional spice.

SERVING SUGGESTIONS:

GRILLED PROTEINS:

• Grilled Lemon Herb Chicken
• Garlic Butter Salmon
• Grilled Shrimp Skewers
• Herb-Roasted Turkey Breast
• Grilled Tofu Steaks

FRESH SALADS:

• Greek Salad
• Spinach Strawberry Salad
• Cucumber Tomato Salad
• Mediterranean Chickpea Salad
• Arugula Parmesan Salad

WHOLE GRAINS:

• Quinoa Pilaf
• Brown Rice
• Wild Rice Blend
• Lemon Herb Couscous
• Farro Salad

HEALTHY DIPS:

• Tzatziki Sauce
• Garlic Greek Yogurt Dip
• Avocado Yogurt Dip
• White Bean Herb Dip

STORAGE INFORMATION:

FRIDGE:

• Put this squash in a closed dish and stock it for more than 1 to 3 days.

FREEZER:

• Store this squash in one layer and store for 45 to 60 days.

FAQs:

May we prepare this squash earlier?

• Yes, you can coat the squash earlier, chill it, and then bake.

Could we prepare this squash dairy-free?

• Yes, you can use nutritional yeast or skip the Parmesan.

NUTRITIONAL FACTS:

Calories: 165 Kcal

Total Carbs: 18 g

Sodium: 310 mg

Net Carbs: 15 g

Fiber: 3 g

Sugar: 4 g

Fat: 8 g

Protein: 7 g

Serving Size: 1 cup