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)Â 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:
Courgette Fries and the perfect Dippy Egg
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
- Preheat the oven to 200c/400f and put your egg and parmesan in separate shallow dishes.
- 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.
- Whilst your courgette fries are in the oven, cook your eggs.
- 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
Katy says
Had this for brunch this morning, trying to cut down on carbs. Courgettes are not one of my favourite vegetables, but…… I loved this. Definitely one to make again.
Eric says
Is there a carb count or nutrition facts for these? Thanks so much. Looks so good!
Nicky Corbishley says
Thanks Eric 🙂 I haven’t worked out the nutrition info for this recipe, but I’ve just added it to Yummly (they do it for you). The nutrition info is at the bottom of the page here: http://www.yummly.com/recipe/Courgette-Fries-and-the-perfect-Dippy-Egg-1319523
Julie says
I would not peel the zucchini, correct?
Nicky Corbishley says
That’s correct Julie, no need to peel.
Shelby @ Go Eat and Repeat says
You taught me something new! I had no idea what courgette fries were until I read your post. Thanks!
Nicky Corbishley says
You’re very welcome Shelby!
Annie @ Annie's Noms says
These look fabulous!! I’m a carb addict too, but I’m sure I would fall in love with these!
Nicky Corbishley says
Ha ha thanks Annie!
Kathleen | HapaNom says
How funny, I was just telling my husband last night that I was craving a soft boiled egg with toast soldiers! I love your take on ‘fries’ by using zucchini. I too am a carb queen but more than that, I love new takes on things. Great recipe and fabulous photos too!
Nicky Corbishley says
Thanks Kathleen 🙂 It is hard to steer clear of those carbs isn’t it! I don’t manage it very often, but these fries were a winner!
[email protected] says
These look amazing! I love oven fries!
Nicky Corbishley says
Thanks Tori, I love them 🙂