Crispy Baked Asparagus Fries

Popular
Health score
31%
Crispy Baked Asparagus Fries
20 min.
2
360kcal

Suggestions


Are you ready to elevate your snack game with a side dish that’s both delicious and satisfying? Look no further than these Crispy Baked Asparagus Fries! With their delightful crunch and irresistible flavor, these asparagus fries are sure to win the hearts of even the pickiest eaters in your family.

In just 20 minutes, you can transform fresh asparagus into a mouthwatering treat that’s perfect for any occasion. Whether enjoyed as a side dish to your favorite main course or as a healthy snack, this recipe is a fantastic way to incorporate more vegetables into your diet without sacrificing taste. Coated in a crispy mixture of panko breadcrumbs and grated parmigiano reggiano, these fries offer a satisfying crunch that will make you forget all about traditional potato fries.

Plus, this dish is not only quick and easy to prepare, but it’s also guilt-free! With each serving clocking in at just 360 calories, you can indulge in a delightful treat without derailing your health goals. The combination of the nutty flavor from the parmesan cheese and the crispiness from the panko creates an unforgettable experience that will leave you wanting more.

So gather your ingredients, preheat your oven, and get ready to impress your taste buds with these Crispy Baked Asparagus Fries. You won’t be disappointed!

Ingredients

  • pound asparagus trimmed
  •  eggs lightly beaten
  • 0.5 cup flour 
  • 0.8 cup panko breadcrumbs 
  • 0.3 cup parmigiano reggiano grated (parmesan)
  • servings salt and pepper to taste

Equipment

  • baking sheet
  • oven
  • wire rack

Directions

  1. Dredge the asparagus in the flour, dip in the egg and then into a mixture of the panko, parmesan, salt and pepper.
  2. Place the asparagus in a single layer on a wire rack on a baking sheet and bake in a preheated 425F oven until golden brown, about 7-13 minutes.

Nutrition Facts

Calories360kcal
Protein23.22%
Fat22.59%
Carbs54.19%

Properties

Glycemic Index
67
Glycemic Load
18.65
Inflammation Score
-9
Nutrition Score
30.908261029617%

Flavonoids

Isorhamnetin
12.93mg
Kaempferol
3.15mg
Quercetin
31.71mg

Nutrients percent of daily need

Calories:359.9kcal
18%
Fat:9.18g
14.13%
Saturated Fat:3.84g
23.99%
Carbohydrates:49.56g
16.52%
Net Carbohydrates:42.94g
15.62%
Sugar:6.01g
6.67%
Cholesterol:172.18mg
57.39%
Sodium:626.38mg
27.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.23g
42.47%
Vitamin K:96.27µg
91.69%
Folate:220.75µg
55.19%
Selenium:37.8µg
54%
Vitamin B1:0.81mg
53.98%
Vitamin B2:0.81mg
47.49%
Iron:8.26mg
45.91%
Vitamin A:2049.8IU
41%
Manganese:0.79mg
39.68%
Phosphorus:362.68mg
36.27%
Copper:0.57mg
28.34%
Vitamin B3:5.62mg
28.11%
Calcium:273.05mg
27.31%
Fiber:6.62g
26.48%
Vitamin E:3.09mg
20.59%
Zinc:2.68mg
17.88%
Potassium:607.93mg
17.37%
Vitamin B6:0.33mg
16.68%
Vitamin B5:1.61mg
16.14%
Vitamin C:12.7mg
15.39%
Magnesium:59.09mg
14.77%
Vitamin B12:0.62µg
10.34%
Vitamin D:0.94µg
6.28%