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Crispy Baked Asparagus FriesCrispy Baked Asparagus Fries

 

Prepared by: Kelsey Jeter
Nutrition Specialist,
University of Missouri Extension
March 27, 2016

 

Yield: 4 servings

 

Ingredients:

  • 1½ pounds asparagus, trimmed
  • 1/2 cup flour
  • 2 eggs, lightly beaten
  • 3/4 cup panko breadcrumbs
  • 1/4 cup grated parmesan cheese
  • salt and pepper to taste

 

Preparation:

  1. Dredge the asparagus in the flour, dip in the egg and then into a mixture of the panko, parmesan, salt and pepper.
  2. Place the asparagus in a single layer on a wire rack on a baking sheet and bake in an oven (preheated to 425 F) until golden brown, about 7-13 minutes.

Nutrition information per serving (without dipping sauce):

Calories: 151

Fat: 4.3g

Saturated Fat: 1.8g

Cholesterol: 86mg

Sodium: 100mg

Carbohydrates: 2.2g

Fiber: 4.1g

Protein: 10.8g

 

 

Source: Closetcooking.com

 

 

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Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


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Last update: Monday, March 28, 2016