Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Baked Vegetable Sticks with Dip
- Ingredients
- 1 small carrot (about 80 grams)
- ½ Zucchini (about 80 grams)
- salt
- peppers
- 4 ozs butter (room temperature)
- 10 ozs Pastry flour (1050 type)
- 1 tsp Baking powder
- ½ cup
- 1 egg
- coarse Sea salt
- ½ bunch parsley
- ½ bunch Chives
- 5 ozs Yogurt (low-fat)
Rinse carrots and zucchini. Peel carrots. Grate both vegetables finely, put in a bowl and season with salt and pepper.
Place the butter in a mixing bowl and beat until creamy with a hand mixer.
Gradually add flour, baking powder, milk and grated vegetables and fold into the butter.
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).
With your hands, hold the ends and carefully twist in opposite directions, so that spirals form.
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).
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.
Meanwhile, rinse parsley and chives and shake dry. Pluck parsley leaves and chop. Cut chives into rolls.
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.
(Percentage of daily recommendation)
| Calorie | 192 cal. | (9 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
Healthy, because
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.
Even smarter
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.