Baked Asparagus Fries

1 Star2 Stars3 Stars4 Stars5 Stars (6 votes, average: 4.67 out of 5)
Loading...

Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 7 ingredients

Here’s a recipe to make the most of all the asparagus that fills up the markets in spring. If you’re looking for something different from Simple Steamed Asparagus or Roasted Asparagus, try...


Ingredients

  • ¼ cup breadcrumbs (see Chef Tips)
  • ½ cup sliced almonds
  • 2 tablespoons freshly grated Parmesan cheese
  • ½ teaspoon sea salt
  • 2 tablespoons whole wheat pastry or all-purpose flour
  • 1 large egg
  • 1 pound asparagus spears, woodsy stalks cut off

Nutrition Facts

Calories

164 cals

Fat

9 g

Saturated Fat

2 g

Polyunsaturated Fat

2 g

Monounsaturated Fat

5 g

Carbohydrates

15 g

Sugar

3 g

Fiber

4 g

Protein

9 g

Sodium

351 mg

Directions

  1. In a food processor, blend breadcrumbs, almonds, Parmesan, and salt until the almonds are roughly ground. Transfer to a plate. Spread the flour on a second plate. In a small or medium bowl (with enough space for asparagus spears), lightly beat the egg.
  2. Preheat the broiler. Roll the asparagus in the flour mixture. Dip the floured asparagus in the egg, and then roll it in the breadcrumb mixture until well coated. Transfer to a baking tray. Repeat the process with all the spears.
  3. Put asparagus under the broiler. Cook for 5 to 10 minutes, turning the asparagus halfway through, until the breading has lightly browned. Serve with Grilled Chicken Breasts in Rosemary Marinade.

Chef Tips

It’s best to use Panko or homemade breadcrumbs for this dish. If you don’t have either, but do have some bread handy, tear up a slice into smallish pieces. Measure a slightly heaped ¼ cup, then pulse in a food processor into coarse crumbs. Add all the other ingredients from step one, and blend as directed.

Registered Dietitian Approved

Our recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society.


Leave a Review