Crunch Crazy Asparagus Spears

Health score
17%
Crunch Crazy Asparagus Spears
35 min.
4
348kcal

Suggestions

Ingredients

  • pound asparagus 20 spears
  •  egg whites 
  • teaspoon penzey's southwest seasoning italian
  • servings kosher salt and freshly cracked pepper black
  • tablespoon mayonnaise 
  • servings olive oil extra-virgin
  • cups panko breadcrumbs 
  • teaspoon paprika 
  • 0.5 cup parmesan grated

Equipment

  • baking sheet
  • oven
  • wire rack

Directions

  1. Preheat the oven to 425 degrees F.
  2. Prepare the asparagus by trimming off the tough woody stem.
  3. Set up a breading station by whipping the egg whites and mayonnaise together (the mayonnaise helps the whites stick to the asparagus).
  4. Sprinkle with some salt and pepper.
  5. In a separate, dish add the panko, Parmesan, Italian seasoning and paprika.
  6. Sprinkle with salt and pepper and mix. Dip each asparagus spear in the egg wash and then coat evenly in the seasoned panko breadcrumbs.
  7. Place the spears on a wire rack over a baking sheet and lightly drizzle with some olive oil (this will help them crisp up).
  8. Bake until golden and crispy, 15 to 17 minutes.
  9. Serve immediately.

Nutrition Facts

Calories348kcal
Protein14.38%
Fat55.02%
Carbs30.6%

Properties

Glycemic Index
32.25
Glycemic Load
0.79
Inflammation Score
-8
Nutrition Score
17.833043387403%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
6.46mg
Kaempferol
1.58mg
Quercetin
15.85mg

Nutrients percent of daily need

Calories:348.27kcal
17.41%
Fat:21.68g
33.36%
Saturated Fat:4.82g
30.11%
Carbohydrates:27.14g
9.05%
Net Carbohydrates:23.02g
8.37%
Sugar:4.29g
4.77%
Cholesterol:9.97mg
3.32%
Sodium:663.78mg
28.86%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.75g
25.51%
Vitamin K:67.01µg
63.82%
Vitamin B1:0.46mg
30.71%
Vitamin E:3.7mg
24.67%
Manganese:0.49mg
24.63%
Iron:4.37mg
24.26%
Vitamin A:1211.96IU
24.24%
Calcium:240.84mg
24.08%
Folate:94.15µg
23.54%
Vitamin B2:0.4mg
23.39%
Selenium:16.12µg
23.02%
Phosphorus:200.51mg
20.05%
Fiber:4.12g
16.47%
Vitamin B3:3.22mg
16.11%
Copper:0.31mg
15.29%
Potassium:342.39mg
9.78%
Zinc:1.44mg
9.58%
Magnesium:38.21mg
9.55%
Vitamin B6:0.17mg
8.39%
Vitamin C:6.37mg
7.72%
Vitamin B5:0.58mg
5.85%
Vitamin B12:0.27µg
4.55%