Crispy Veggie Fries

Name: Crispy Veggie Fries
Prep time: 20 min
Total time: 40 min
Yield: 8
Ingredients: Butter-flavor cooking spray; 2 lb medium-size fresh vegetables (about 1 sweet potato, 2 red potatoes, 2 parsnips and 1 red bell pepper)*; 1 egg; 2 egg whites; 1 cup Progresso™ panko crispy bread crumbs; 1/2 cup reduced-fat Parmesan-style grated topping (from 8-oz canister); 3 tablespoons Bisquick Heart Smart® mix; 1 tablespoon chopped fresh thyme leaves; 1/2 teaspoon salt

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Prep 20 min
Total 40 min
Ingredients 9
Servings 8

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Enjoy these veggie fries coated with Progresso® bread crumbs and Bisquick Heart Smart® mix – a crispy side dish.

Ingredients

Butter-flavor cooking spray
2 lb medium-size fresh vegetables (about 1 sweet potato, 2 red potatoes, 2 parsnips and 1 red bell pepper)*
1 egg
2 egg whites

Coating

1 cup Progresso™ panko crispy bread crumbs
1/2 cup reduced-fat Parmesan-style grated topping (from 8-oz canister)
3 tablespoons Bisquick Heart Smart® mix
1 tablespoon chopped fresh thyme leaves
1/2 teaspoon salt

Directions

1

Heat oven to 400°F. Spray large cookie sheet with butter-flavor cooking spray. Peel sweet potato and parsnips; remove seeds from bell pepper. Cut all vegetables into 3x1/2-inch strips.
2

In small bowl, beat egg and egg whites. In glass pie plate, mix all Coating ingredients. Working one at a time, dip vegetable strips in egg mixture; roll in Coating mixture. Reserve coated bell pepper strips; spray with butter-flavor cooking spray.
3

Place remaining vegetables in single layer on cookie sheet; spray with butter-flavor cooking spray. Bake 6 minutes; add reserved bell pepper strips. Bake 12 to 16 minutes longer or until vegetables are tender and light golden brown. Serve with aioli or ketchup, if desired.

Expert Tips

tip 1
To make aioli, in small bowl, mix 1/2 cup mayonnaise, 1 clove garlic, finely chopped and 1 chipotle chile in adobo sauce, finely chopped. Cover and refrigerate until ready to serve.

Nutrition Information

170 Calories, 4g Total Fat, 5g Protein, 27g Total Carbohydrate, 4g Sugars

Nutrition Facts

Serving Size: 1 serving

Calories: 170

Calories from Fat: 35

Total Fat: 4g; 6%

Saturated Fat: 1g; 6%

Trans Fat: 0g

Cholesterol: 30mg; 10%

Sodium: 330mg; 14%

Potassium: 400mg; 11%

Total Carbohydrate: 27g; 9%

Dietary Fiber: 3g; 11%

Sugars: 4g

Protein: 5g

% Daily Value*:

Vitamin A: 60%; 60%

Vitamin C: 25%; 25%

Calcium: 10%; 10%

Iron: 6%; 6%

Exchanges:

1 1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

Enjoy these veggie fries coated with Progresso® bread crumbs and Bisquick Heart Smart® mix – a crispy side dish.