Healthy Spiced Vegetable Fries for Caribbean Food Week

Vegetable fries for Caribbean Food Week. Avocado, green bean and zucchini fries

Healthy Spiced Vegetable Fries for Caribbean Food Week

Healthy spiced vegetable fries made with avocado, green beans and courgette.

Course Light Meal, Party food, Side Dish

Cuisine British, International

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 293kcal

Author Corina Blum

Ingredients

1 courgette cut into sticks
70 g green beans ends removed
1 avocado slightly under-ripe, stone removed and cut into slices
½ lime juiced
2 tablespoon plain flour
2 teaspoon Caribbean curry powder
2 eggs lightly beaten
3 milk
150 g panko breadcrumbs
Sprayable cooking oil optional

Metric - US Customary

Instructions

Preheat the oven to 200C.
Squeeze the lime juice over the avocado slices so they don't discolour
Take three bowls. Put the flour and curry powder in the first one and stir together. Put the eggs and milk in the second one. Put the breadcrumbs in the last bowl.
Take a handful of courgettes. Put them in the flour and turn them over so they are coated in the flour. Take them out and put them in the egg. Then put them in the breadcrumbs and turn them over so they are coated in breadcrumbs on all sides.
Then put them on a baking tray with a little space between each one.
Repeat until all the vegetables are ready.
If you spray a little cooking oil over the vegetables it will help them to get extra crispy.
Cook them in the oven at 200C for 12-15 minutes until lightly brown and crisp on the outside.

Notes

Nutritional information is approximate and a guideline only.

Nutrition

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