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Italian Asparagus Sticks

Italian Asparagus Sticks are crunchy on the outside, tender inside and big and little hands will be grabbing for them!

Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 4
Calories: 170 kcal
Course: Side Dish
Cuisine: Italian

Ingredients

  • 1 Cup whole wheat panko 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 large eggs
  • 1/4 Cup flour
  • 1 Bunch Asparagus, cleaned and stems removed (if you snap the asparagus down towards the bottom, they will naturally break at the woody part at the bottom)

Instructions

    Cup of Yum
  1. Preheat oven to 450 degrees and coat a large baking sheet with cooking spray.
  2. Mix the first 4 ingredients in a bowl.
  3. Whisk the egg in a separate bowl.
  4. Place the flour in another bowl.
  5. 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.
  6. 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.
  7. 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

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

% 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.