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Baked Asparagus Fries
Baked Asparagus Fries, a yummy, healthier version to french fries with a delicious mustard dipping sauce! The perfect recipe for an appetizer, side and more!
Course
Appetizer, Side Dish
Cuisine
American
Keyword
Asparagus Fries, Baked Asparagus Fries
Prep Time
10
minutes
minutes
Cook Time
9
minutes
minutes
Total Time
19
minutes
minutes
Servings
4
Calories
548
kcal
Author
Dana at ThisSillyGirlsLife.com
Ingredients
1
pound
asparagus ends trimmed
¾
cup
panko breadcrumbs
¼
cup
parmesan cheese
¼
teaspoon
garlic powder
¼
teaspoon
black pepper
¼
cup
all-purpose flour
2
eggs lightly beaten
Fresh chopped parsley for garnish
optional
Mustard Dipping Sauce:
1
cup
mayonnaise
¼
cup
whole grain mustard
1
teaspoon
granulated sugar
¼
teaspoon
garlic powder
¼
teaspoon
black pepper
⅛
teaspoon
kosher salt
Instructions
Preheat the oven to 425°F.
Mix the panko, parmesan cheese, garlic, and pepper on a plate, set aside.
On a separate plate, add the flour.
Add the eggs to another plate.
Coat the asparagus in the flour, dip in the beaten egg, and roll into the breadcrumb mixture.
Place on a wire rack over a sheet tray in a single layer, not touching.
Bake for 7-9 minutes until golden brown.
Meanwhile, to make the sauce, mix together all the ingredients, taste, and adjust seasoning if necessary.
Garnish with optional parsley and serve.
Notes
Make sure you trim your asparagus, you do not want the woody ends.
You can use regular breadcrumbs, see my tips above.
Use your favorite dipping sauces for this.
This recipe can be doubled.
Nutrition
Calories:
548
kcal
|
Carbohydrates:
21
g
|
Protein:
11
g
|
Fat:
47
g
|
Saturated Fat:
9
g
|
Polyunsaturated Fat:
26
g
|
Monounsaturated Fat:
11
g
|
Trans Fat:
1
g
|
Cholesterol:
110
mg
|
Sodium:
821
mg
|
Potassium:
336
mg
|
Fiber:
4
g
|
Sugar:
5
g
|
Vitamin A:
1074
IU
|
Vitamin C:
7
mg
|
Calcium:
150
mg
|
Iron:
4
mg