Oven-Baked Parmesan Asparagus Fries
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5.0
6 reviews
Excellent
Oven-Baked Parmesan Asparagus Fries
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Parmesan asparagus fries are baked in the oven to crispy perfection. They are a healthier alternative to french fries and are vegetarian and gluten-free!
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Ingredients
- 2 bunches asparagus ends trimmed
- ½ cup gluten-free flour 1-to-1 blend
- 2 eggs
- 1 Tbsp milk almond milk or soy milk
- 1 Tbsp olive oil
- ½ cup Parmesan Cheese
- ¾ cup Panko bread crumbs gluten-free
- ¾ tsp salt
- ¼ tsp pepper
- ¼ tsp paprika
- parsley optional
- Parmesan Cheese optional
Instructions
- Preheat oven to 425 degrees.
- In three separate bowls or pans (large enough to fit the length of the asparagus spears) place the following:
- Bowl 1: Gluten-free flour blend.
- Bowl 2: Whisk together the eggs, milk and olive oil.
- Bowl 3: Toss the cheese, breadcrumbs, salt, pepper, and paprika.
- Take 4-5 asparagus spears at a time and place them in bowl 1 (flour blend), dip them in bowl 2 (egg wash), and then coat them in bowl 3 with the Parmesan and breadcrumbs. Repeat with the remaining asparagus spears.
- Line two large baking sheets with parchment paper. Place coated asparagus spears evenly spaced out onto the baking sheets.
- Spritz asparagus spears with butter or coconut-flavored non-stick cooking spray and bake in the oven for 12-14 minutes.
- Halfway through baking, flip spears and return to oven until they reach a nice golden brown.
- Sprinkle asparagus spears with additional Parmesan cheese and parsley. Serve immediately and enjoy!
Nutrition Information
Show Details
Calories
126kcal
(6%)
Carbohydrates
14g
(5%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Cholesterol
45mg
(15%)
Sodium
379mg
(16%)
Potassium
261mg
(7%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
1000IU
(20%)
Vitamin C
6.4mg
(7%)
Calcium
125mg
(13%)
Iron
3.2mg
(18%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 126 kcal
% Daily Value*
| Calories | 126kcal | 6% |
| Carbohydrates | 14g | 5% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 45mg | 15% |
| Sodium | 379mg | 16% |
| Potassium | 261mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 1000IU | 20% |
| Vitamin C | 6.4mg | 7% |
| Calcium | 125mg | 13% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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