5.0 from 66 votes
Oven Baked Asparagus Fries
Crispy oven baked asparagus fries, coated in a mixture of Parmesan and bread crumbs!
Prep Time
10 mins
Cook Time
10 mins
Total Time
26 mins
Servings: 4 servings
Calories: 134 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 1 bunch asparagus about 16 spears
- 1 egg
- 1 tablespoon milk
- 1 tablespoon all-purpose flour
- 1 cup Panko bread crumbs
- ⅛ cup shredded Parmesan cheese
- ½ tablespoon olive oil
- ½ teaspoon garlic powder
- ¼ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- cooking spray
Instructions
- Preheat oven to 400°F.
- Combine Panko Bread Crumbs, parmesan cheese, seasonings, and olive oil in a food processor. Divide the crumb mixture into two, working with only half of the mixture at a time. If the mixture gets too wet, it will not stick.
- Wash asparagus and snap off the bottom. Pat dry and toss with flour in a zippered bag.
- Beat egg and milk together and add to the zippered bag then roll in the breadcrumb mixture. Gently press the breadcrumbs onto the asparagus and place on a parchment lined pan.
- Spray each spear with a little bit of cooking spray. Bake 16-18 minutes or until crust is crispy.
- Serve with lemon aioli (see notes for recipe).
Cup of Yum
Notes
- To Make Lemon Aoili:Combine ½ cup mayonnaise, 1 clove garlic (minced), 1 tablespoon olive oil and lemon juice, and ¼ teaspoon salt.
Nutrition Information
Serving
1g
Calories
134
(7%)
Carbohydrates
17g
(6%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Cholesterol
43mg
(14%)
Sodium
325mg
(14%)
Potassium
272mg
(8%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
996IU
(20%)
Vitamin C
6mg
(7%)
Calcium
102mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 134
% Daily Value*
| Serving | 1g | |
| Calories | 134 | 7% |
| Carbohydrates | 17g | 6% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 43mg | 14% |
| Sodium | 325mg | 14% |
| Potassium | 272mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 996IU | 20% |
| Vitamin C | 6mg | 7% |
| Calcium | 102mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.