Italian Asparagus Sticks
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Italian Asparagus Sticks
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Italian Asparagus Sticks are crunchy on the outside, tender inside and big and little hands will be grabbing for them!
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Ingredients
- 1 Cup panko bread crumbs whole wheat; or bread crumbs
- 1 tablespoon italian herbs you can find them in any grocery’s spice section
- 1/2 teaspoon kosher salt
- 1/2 teaspoon garlic powder
- 2 egg large
- 1/4 Cup flour
- 1 Bunch asparagus if you snap the asparagus down towards the bottom, they will naturally break at the woody part at the bottom, cleaned and stems removed
Instructions
- Preheat oven to 450 degrees and coat a large baking sheet with cooking spray.
- Mix the first 4 ingredients in a bowl.
- Whisk the egg in a separate bowl.
- Place the flour in another bowl.
- Make an assembly line with the bowls. Dip the asparagus first into the flour, then the egg and finally into the bread crumb mixture, coating evenly and repeating with all the sticks.
- Place all of the coated sticks on the baking sheet/rack. Arrange so they’re not touching, spray lightly with oil and bake for 30-35 minutes or until the bread crumbs are golden.
- Serve with marinara sauce for dipping.
Notes
- *IF FREEZING: after step 5, place sticks on a baking sheet and freeze for 30 minutes. Remove from freezer and place in a Ziploc bag. Label and freeze. When ready to eat – remove from freezer and put sticks in the oven, adding at least another 3-5 minutes baking time.
- *IF FREEZING: after step 5, place sticks on a baking sheet and freeze for 30 minutes. Remove from freezer and place in a Ziploc bag. Label and freeze. When ready to eat – remove from freezer and put sticks in the oven, adding at least another 3-5 minutes baking time.
Nutrition Information
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Calories
170kcal
(9%)
Carbohydrates
31g
(10%)
Protein
9g
(18%)
Fat
1g
(2%)
Sodium
520mg
(22%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 170 kcal
% Daily Value*
| Calories | 170kcal | 9% |
| Carbohydrates | 31g | 10% |
| Protein | 9g | 18% |
| Fat | 1g | 2% |
| Sodium | 520mg | 22% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
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