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.
Course Breakfast
Cuisine British
Prep Time 10 minutes
Cook Time 27 minutes
Total Time 37 minutes
Servings 2 portions
Author Nicky Corbishley

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.

Notes

Nutritional Information is per serving.

Nutritional Information

Calories: 235kcal | Carbohydrates: 7g | Protein: 22g | Fat: 13g | Saturated Fat: 6g | Cholesterol: 265mg | Sodium: 447mg | Potassium: 1059mg | Fiber: 2g | Vitamin A: 2135IU | Vitamin C: 76.6mg | Calcium: 338mg | Iron: 3.4mg
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