Branch out a bit and take your fries beyond the potato. Being creative with vegetables such as crookneck squash and zucchini offers personality, variety and flavor dimension to even the simplest menus.
1 medium yellow squash (such as crookneck), cut in eighths lengthwise
Olive oil cooking spray
1/4 tsp sea salt
1 lemon, quartered
1/2 cup reduced-fat sour cream
1 clove garlic, minced
2 tsp mild Louisiana hot sauce
Preheat oven to 450°F. In a medium bowl, whisk together egg whites and milk until well blended. Place bread in a blender or food processor and process into coarse bread crumbs. In a shallow pan (such as a pie pan), combine bread crumbs, paprika, thyme, onion powder, garlic powder and cayenne.
Place zucchini and squash wedges in egg mixture. Toss gently, yet thoroughly, to coat well. Working with a few spears at a time, coat zucchini and squash wedges with bread crumb mixture, pressing lightly with fingertips to allow breadcrumbs to adhere.
Coat a large nonstick baking sheet with cooking spray, arrange zucchini and squash in a single layer on sheet and bake for 12 minutes. Flip over and bake for 3 minutes more, until lightly golden and tender when pierced with a fork.
Meanwhile, prepare sauce: In a small bowl, whisk together sour cream, garlic and hot sauce.
To serve, sprinkle squash evenly with salt and squeeze lemon over top. Serve immediately with sauce.