Zucchini Parmesan Subs with Tomatoes and Basil - PCOS-Friendly Recipe
This Zucchini Parmesan Subs with Tomatoes and Basil is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 3 medium zucchini (about 2 pounds)
- Kosher salt
- 1 1/2 pounds mixed shapes and sizes tomatoes
- 1/4 cup extra-virgin olive oil
- 1 tablespoon white wine vinegar
- 2 cloves garlic, smashed into a paste
- About 12 fresh basil leaves
- Freshly ground black pepper
- 2 cups panko (Japanese breadcrumbs)
- 1/4 cup grated Parmesan
- 2 teaspoons minced fresh thyme
- 1 teaspoon minced fresh oregano
- Freshly ground black pepper
- All-purpose flour, for dredging
- 2 tablespoons whole milk
- 3 large eggs, beaten
- Oil, for deep frying (we love a mix of pure olive oil and corn oil)
- Four 7 to 8 inch-long hoagie rolls or baguettes, split
- 20 thin slices provolone cheese (about 11 ounces)
Instructions
- Cut the zucchini in half crosswise and then into 1/4 to 1/2-inch thick slices. If the center slice is very seedy, discard it. Arrange the slices on a paper towel-lined pan and sprinkle with 1 tablespoon salt, turning so you get both sides. Cover with another paper towel and set aside about 1 hour, letting the excess liquid weep from the zucchini.
- Meanwhile, dice, halve or chunk the tomatoes, depending on their size and your whim. Put in a bowl with the olive oil, vinegar and garlic. Tear the basil into pieces and add to the bowl. Season well with salt and pepper. Set aside to marinate.
- Mix together the panko, Parmesan, thyme and oregano and season with 1 tablespoon salt and some pepper in a broad, flat bowl or pan. Put the flour in a lipped plate or bowl. In a third bowl, whisk the milk and eggs together. (Have a bowl of water for dipping your fingers to keep them clean while breading.)
- Blot the zucchini very dry with paper towels. Dredge the zucchini slices in the flour, then dip in the egg and then dredge in the breadcrumb mixture, turning as needed to coat completely. Shake off excess breading and transfer to a baking sheet.
- Pour about 3/4-inch oil in a medium straight-sided skillet; heat over medium heat until it registers 365 degrees F on a deep-frying thermometer. Working in batches, fry the zucchini slices, turning once, until golden brown, 3 to 5 minutes. Transfer to a paper towels and season with salt. (The zucchini can be fried up to 2 hours before serving.)
- Preheat the broiler. Arrange the rolls, split-side up, on a baking sheet and drizzle some of the juice from the tomatoes over the bread. Cover the bottom roll with the zucchini and top with the provolone, then toast under the broiler to melt. Add the tomatoes and cover with the roll tops. Slice and serve.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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Frequently Asked Questions
Yes, this Zucchini Parmesan Subs with Tomatoes and Basil recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 6 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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