Courgette Fries and the perfect Dippy Egg

Crisp at the edges, soft in the middle, and covered with golden parmesan.  These courgette fries make a great low-carb breakfast with a soft boiled egg. This is my Courgette Fries and the perfect Dippy Egg!

Even for a carb-loving girl like myself, these parmesan courgette (zucchini) fries are a great alternative to toast for dipping into those soft-boiled eggs.

I’m pretty atrocious at dieting, but for the past 9 days, I have been following what Chris calls ‘the ridiculous diet‘.
It was really an attempt at losing a few pounds in a way that stopped me getting bored (I generally never last more than 3.5 hours on any conventional diet).
I did lose those few pounds (5lbs to be precise), and the fact that I managed to last 9 days whilst being 100% strict is a miracle.

I’ll go into more detail about my diet in a separate post in the next week or two, but it’s fair to say that a few of those days were hard!! Recipes like these courgette fries were my saving grace that kept me going when I just wanted to stuff my face with valentine cookies and chocolate caramel brownies.

They’re so simple to make.  Just cut up your courgette into fingers, dip them in a little bit of egg and sprinkle with parmesan, before baking to golden crunchiness.

To get the perfect soft boiled egg, I take two large eggs straight from the fridge.  Put them in a medium sized sauce pan and fill it with cold water until the water just covers them.  Then, on a high heat,  I bring the water to a rolling boil.  Once it’s boiling, I turn the heat off and set my timer for 3 minutes.  That’s it.  Works every time.

The Courgette Fries and the perfect Dippy Egg Recipe:

5 from 1 vote

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Courgette Fries and the perfect Dippy Egg

Prep Time

10 mins

Cook Time

27 mins

Total Time

37 mins

 

Crisp at the edges, soft in the middle, and covered with golden parmesan. These courgette fries make a great low-carb breakfast with a soft boiled egg.

Course: Breakfast

Cuisine: British

Servings: 2 portions

Calories: 235 kcal

Author: Nicky @ Kitchensanctuary.com

Ingredients

• 2 small courgette/zucchini (approx. 120g/4.25oz each)
• 45 g (1.5oz) parmesan grated
• 1 egg lightly whisked
• pinch of salt and pepper
• 1 tbsp. fresh parsley chopped
• 2 large eggs

Instructions

1. Preheat the oven to 200c/400f and put your egg and parmesan in separate shallow dishes.
2. Slice the courgettes into finger sized pieces. Dip each piece into the egg, then into the grated parmesan and place on a baking tray. Once you've put all your courgette fries on a baking tray, sprinkle on any parmesan that might be left over. Sprinkle with a pinch of salt and pepper and place in the oven. Cook for 15 minutes, then turn the oven down to 170c/325f. Turn the fries over using a spatula (a few may stick, so a metal spatula is best to prevent breaking the fries) and cook for a further 8-12 minutes until the courgette fries are a deep golden brown.
3. Whilst your courgette fries are in the oven, cook your eggs.
4. Place both eggs into a medium sized sauce pan and fill it with cold water until the water just covers them. Heat on a high heat until the water comes to a rolling boil. Once boiling, turn the heat off and set your timer for 3 minutes. After 3 minutes, take out of the water and serve immediately with the courgette fries.

Recipe Notes

Nutritional Information is per serving.

Nutrition Facts

Courgette Fries and the perfect Dippy Egg

Amount Per Serving

Calories 235 Calories from Fat 117

% Daily Value*

Total Fat 13g 20%

Saturated Fat 6g 30%

Cholesterol 265mg 88%

Sodium 447mg 19%

Potassium 1059mg 30%

Total Carbohydrates 7g 2%

Dietary Fiber 2g 8%

Protein 22g 44%

Vitamin A 42.7%

Vitamin C 92.9%

Calcium 33.8%

Iron 18.7%

* Percent Daily Values are based on a 2000 calorie diet.