Baked Asparagus Fries

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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 than just Simple Steamed Asparagus or Roasted Asparagus, try these...

Ingredients

  • ¼ cup Breadcrumbs
  • ½ cup sliced almonds
  • 2 tablespoons freshly grated Parmesan cheese
  • ½ teaspoon sea salt
  • 2 tablespoons whole wheat pastry or all-purpose flour
  • 1 egg, lightly beaten
  • 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.
  2. Preheat the broiler.
  3. Put the flour onto a plate, and roll the asparagus in the flour. Dip the floured asparagus in the egg and then roll it in the breadcrumb mixture until well coated. Transfer to a baking try. Repeat the process with all the spears.
  4. Put under the broiler and cook for 5 to 10 minutes until the breading is browned. Turning the asparagus halfway through. 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 to them and blend as directed.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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