EatSmarter exclusive recipe

Baked Vegetable Sticks with Dip

Children's Snack (4-6 Years)
3.857145
Average: 3.9 (7 votes)
(7 votes)
Baked Vegetable Sticks with Dip

Baked Vegetable Sticks with Dip - Hidden in the crispy pastry: Carrots and zucchini

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Health Score:
Health Score
7,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 55 min.
Ready in
Calories:
192
calories
Calories

Healthy, because

Even smarter

Nutritional values

Carrots and unpeeled zucchini bring beta-carotene, which supports the immune system. Thanks to the fibre, the snack will fill you up for a long time.

Plenty of flavour and a few extra useful minerals and nutrients are available if you sprinkle the sticks with sesame seeds or caraway instead of salt. Instead of the dip, you can add cherry tomatoes or slices of cucumber, for example.

1 serving contains
(Percentage of daily recommendation)
Calorie192 kcal(9 %)
Protein4 g(4 %)
Fat10 g(9 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.2 μg(1 %)
Vitamin E0.6 mg(5 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.4 mg(12 %)
Vitamin B₆0.1 mg(7 %)
Folate16 μg(5 %)
Pantothenic acid0.4 mg(7 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C3 mg(3 %)
Potassium140 mg(4 %)
Calcium54 mg(5 %)
Magnesium22 mg(7 %)
Iron1.3 mg(9 %)
Iodine4 μg(2 %)
Zinc0.8 mg(10 %)
Saturated fatty acids5.6 g
Uric acid17 mg
Cholesterol53 mg
Development of this recipe:

Ingredients

for
10
Ingredients
1
small Carrot (about 80 grams)
½
Zucchini (about 80 grams)
4 ounces
Butter (room temperature)
10 ounces
Pastry flour (1050 type)
1 teaspoon
½ cup
1
coarse Sea salt
½ bunch
½ bunch
5 ounces
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Coarse grater, 1 Bowl, 1 Mixing bowl, 1 Kitchen scale, 1 Hand mixer, 1 Teaspoon, 1 Measuring cups, 1 Baking sheet, 1 Parchment paper, 1 Rolling pin, 1 Cup, 1 Fork, 1 Pastry brush, 1 Large knife, 1 Small bowl, 1 Whisk

Preparation steps

1.
Baked Vegetable Sticks with Dip preparation step 1

Rinse carrots and zucchini. Peel carrots. Grate both vegetables finely, put in a bowl and season with salt and pepper.

2.
Baked Vegetable Sticks with Dip preparation step 2

Place the butter in a mixing bowl and beat until creamy with a hand mixer.

3.
Baked Vegetable Sticks with Dip preparation step 3

Gradually add flour, baking powder, milk and grated vegetables and fold into the butter.

4.
Baked Vegetable Sticks with Dip preparation step 4

Roll out the dough on a floured surface with a rolling pin. Cut into 20 strips, each about 3 cm wide and 15 cm long (approximately 1 inch x 6 inches).

5.
Baked Vegetable Sticks with Dip preparation step 5

With your hands, hold the ends and carefully twist in opposite directions, so that spirals form.

6.
Baked Vegetable Sticks with Dip preparation step 6

Line a baking sheet with parchment paper and then place the vegetable rods on it. Separate the egg. Put egg yolk in a cup and whisk lightly, then coat the vegetable sticks with it (save the egg white for another use).

7.
Baked Vegetable Sticks with Dip preparation step 7

Sprinkle the rods with coarse sea salt and bake in a preheated oven at 225°C (fan 200°C, gas mark 3-4) (approximately 425°F/convection 400°F) on the middle rack for about 15 minutes.

8.
Baked Vegetable Sticks with Dip preparation step 8

Meanwhile, rinse parsley and chives and shake dry. Pluck parsley leaves and chop. Cut chives into rolls.

9.
Baked Vegetable Sticks with Dip preparation step 9

Put the herbs in a small bowl and mix with the yogurt until smooth. Take the vegetable sticks out of the oven, let cool for about 10 minutes and serve with the yogurt dip.