Skinny Avocado “Fries”

As registered dietitians, personal trainers and veggie lovers who admittedly weren’t always the leafy- green loving gals you see before you today, we realize that sometimes it takes a little more than serving a chopped salad to get most people to get their share of veggies!  However, offer a veggie in a fry or chip form and all bets are off—any veggie becomes game to even the pickiest of palates.  Yup, that’s why we made creations like our Smoked Paprika ChipsGuilt-free Kale Chips, Spicy Carrot Fries, and our Skinny Zucchini Fries… And now these yummy nibblers!

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So while French fries are delicious they’re fried, high in fat, calories, and sodium. And in this version instead of the traditional fried potatoes, we went for a healthy version of “Fries” and we created a not-so-fried avocado! And it’s to die for!

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Healthy bonus:  Did you know that an avocado offers more potassium than a banana? And people who have diets high in potassium are linked to having lower blood pressure. Plus avocados are a good source of soluble fiber which is able to feed the friendly gut bacteria in the intestine, which are very important for the optimal function of our bodies! .

 

Skinny Avocado “Fries”

Ingredients:

Makes 8 servings

  • 4 avocados
  • ½ cup gluten free flour
  • 3 medium eggs + 2 tablespoons water (we use Eggland’s Best because they have 25% less saturated fat than other eggs)
  • 1¼ cups gluten free panko bread crumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon cayenne pepper
  • ½ teaspoon pepper
  • 1 teaspoon basil flakes
  • 1 teaspoon oregano

Directions:

  • Preheat oven to 450 degrees F.
  • Cut each avocados into eight wedges by slicing each avocado in half and then slicing in half again and again.
  • Pour flour into a shallow bowl.
  • Pour egg in another shallow bowl.
  • Pour bread crumbs into a third bowl and combine with spices by stirring them all together.
  • Gently press the avocado slices into flour to coat and shake off any excess flour.
  • Dip into beaten egg and press into bread crumbs and spices mixture.
  • Place breaded avocado slices onto a baking sheet.
  • Bake avocado in the preheated oven “fries” are golden brown, about 10 minutes.

Nutritional Information:

One serving is 4 wedges – half an avocado

Nutrition Facts Per Serving: Calories 160; Fat 12g; Saturated Fat 1.7g; Carbohydrates 17g; Protein 2.3g; Cholesterol 0mg; Sodium 12.5mg; Fiber 6g

The Nutrition Twins work with Eggland’s Best to help people get more nutrients.

 
Author:
Serves: 8 servings
Ingredients
  • 4 avocados
  • ½ cup gluten free flour
  • 3 medium eggs + 2 tablespoons water (we use Eggland’s Best www.EgglandsBest.com because they have 25% less saturated fat than other eggs)
  • 1¼ cups gluten free panko bread crumbs
  • 1 teaspoon garlic powder
  • 1 teaspoon cayenne pepper
  • ½ teaspoon pepper
  • 1 teaspoon basil flakes
  • 1 teaspoon oregano
Instructions
  1. Preheat oven to 450 degrees F.
  2. Cut each avocados into eight wedges by slicing each avocado in half and then slicing in half again and again.
  3. Pour flour into a shallow bowl.
  4. Pour egg in another shallow bowl.
  5. Pour bread crumbs into a third bowl and combine with spices by stirring them all together.
  6. Gently press the avocado slices into flour to coat and shake off any excess flour.
  7. Dip into beaten egg and press into bread crumbs and spices mixture.
  8. Place breaded avocado slices onto a baking sheet.
  9. Bake avocado in the preheated oven “fries” are golden brown, about 10 minutes.
Nutrition Information
Serving size: 4 wedges Calories: 160 Fat: 12 Saturated fat: 1.7 Carbohydrates: 17 Sodium: 12.5 Fiber: 6 Protein: 2.3 Cholesterol: 0

 

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