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Baked Zucchini Sticks with Onion Dip
Recipe Type: adapted from a recipe found on
Author: Dani Lind
  • Dip
  • 1 tablespoon butter
  • 1 medium yellow onion,
  • 2 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon prepared mustard
  • 1 cup mayonnaise
  • salt and pepper to taste
  • Zucchini sticks
  • 3 medium zucchini or summer squash, unpeeled, cut into 3”-long sticks (you can even use the patty pans if you are creative with your chopping
  • 1 tablespoon salt
  • 1 cup Panko bread crumbs (you can use regular bread crumbs, but Panko work better)
  • 1/2 cup freshly grated Parmesan cheese
  • 1 tablespoon chopped sage
  • 1/2 cup egg substitute; or 2 large eggs; or 3 egg whites, lightly beaten
  1. To make the dip:
  2. Melt the butter in a medium frying pan over moderate heat, and add the sliced onions. Cook, stirring occasionally, until the onions soften, then caramelize.
  3. This should take between 10 and 15 minutes. The lower the heat, the longer it takes, but the less likely you are to burn the onions.
  4. Once the onions are a medium brown, remove from the heat and add the vinegar. Place the onions and vinegar into a small food processor.
  5. Add the honey and mustard, and process or blend until smooth.
  6. Add the mayonnaise and salt and pepper to taste, stirring to combine.
  7. Refrigerate, covered, until ready to serve.
  8. To make the zucchini sticks: Place the zucchini/summer squash sticks in a colander over a bowl and sprinkle with the tablespoon of salt.
  9. Let them drain for 1 hour or longer; rinse and pat dry.
  10. Combine the Panko bread crumbs, Parmesan, and sage; set aside.
  11. Preheat the oven to 425°F.
  12. Line a baking sheet with parchment, and coat with olive or sunflower oil.
  13. Dredge sticks a few at a time in the egg, then roll in the crumb mixture.
  14. Place the sticks on the prepared baking sheet.
  15. Bake sticks for 12 minutes, turn over, and bake for an additional 8 minutes, until golden brown and crisp.
  16. Serve immediately, with onion dip.