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    Home > Breakfast & Brunch

    Courgette Fries and the perfect Dippy Egg

    Published: Feb 4, 2015 · Modified: Jan 3, 2021 by Nicky Corbishley

    Go to Recipe Print Recipe

    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!

    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.

    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.

    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.

    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

    By: Nicky Corbishley
    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.
    5 from 2 votes
    Rate this Recipe Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 27 minutes mins
    Total Time 37 minutes mins
    Course Breakfast
    Cuisine British
    Servings 2 portions
    Calories 235 kcal

    Ingredients
     

    • 2 small courgette/zucchini - (approx. 120g/4.25oz each)
    • 45 g (1.5 oz) 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 (fan) 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.
      2 small courgette/zucchini, 1 egg, 45 g (1.5 oz) parmesan
    • 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 (fan). 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.
      pinch of salt and pepper, 1 tbsp. fresh parsley
    • Whilst your courgette fries are in the oven, cook your eggs.
      2 large 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.

    ✎ Notes

    Nutritional Information is per serving.

    Nutrition

    Calories: 235kcalCarbohydrates: 7gProtein: 22gFat: 13gSaturated Fat: 6gCholesterol: 265mgSodium: 447mgPotassium: 1059mgFiber: 2gVitamin A: 2135IUVitamin C: 76.6mgCalcium: 338mgIron: 3.4mg
    Keywords Any Time Of the year, vegetable fries, What to make with courgette
    Tried this recipe?Mention @KitchenSanctuary or tag #KitchenSanctuary on Instagram!

     

    Hi I’m Nicky

    I love to cook and I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

    Read More

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    Reader Interactions

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    1. Ulla says

      August 08, 2020 at 8:15 pm

      5 stars
      Made them, ate them, loved them. These courgettes are delicious! I had them as a side dish, without the eggs. And I'll definitely make them again!

      Reply
    2. Katy says

      April 23, 2018 at 5:07 pm

      5 stars
      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.

      Reply
    3. Eric says

      September 29, 2015 at 6:11 pm

      Is there a carb count or nutrition facts for these? Thanks so much. Looks so good!

      Reply
      • Nicky Corbishley says

        September 30, 2015 at 10:59 am

        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

        Reply
    4. Julie says

      August 28, 2015 at 4:43 pm

      I would not peel the zucchini, correct?

      Reply
      • Nicky Corbishley says

        August 28, 2015 at 6:46 pm

        That's correct Julie, no need to peel.

        Reply
    5. Shelby @ Go Eat and Repeat says

      February 05, 2015 at 11:27 pm

      You taught me something new! I had no idea what courgette fries were until I read your post. Thanks!

      Reply
      • Nicky Corbishley says

        February 09, 2015 at 12:13 pm

        You're very welcome Shelby!

        Reply
    6. Annie @ Annie's Noms says

      February 05, 2015 at 5:57 pm

      These look fabulous!! I'm a carb addict too, but I'm sure I would fall in love with these!

      Reply
      • Nicky Corbishley says

        February 09, 2015 at 12:12 pm

        Ha ha thanks Annie!

        Reply
    7. Kathleen | HapaNom says

      February 04, 2015 at 10:26 pm

      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!

      Reply
      • Nicky Corbishley says

        February 09, 2015 at 12:09 pm

        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!

        Reply
    8. Tori@Gringalicious.com says

      February 04, 2015 at 4:48 pm

      These look amazing! I love oven fries!

      Reply
      • Nicky Corbishley says

        February 09, 2015 at 12:07 pm

        Thanks Tori, I love them 🙂

        Reply

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    Hi I’m Nicky

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