Baked Asparagus Fries – 3 Points

Baked Asparagus Fries – 3 Points requires about 35 minutes from start to finish. This side dish has 104 calories, 7g of protein, and 1g of fat per serving. This recipe serves 4 and costs $1.31 per serving. Plenty of people made this recipe, and 2098 would say it hit the spot. A mixture of garlic powder, black pepper, liquid egg substitute, and a handful of other ingredients are all it takes to make this recipe so scrumptious. This recipe is typical of American cuisine. It is brought to you by Laa Loosh. It is a good option if you're following a dairy free diet. All things considered, we decided this recipe deserves a spoonacular score of 99%. This score is great. Baked Fries with Garlic Cheese Sauce – 5 Points, Baked Parmesan Green Bean Fries – 2 Points, and Baked Asparagus Fries are very similar to this recipe.

Servings: 4

Preparation duration: 15 minutes

Cooking duration: 20 minutes

 

Ingredients:

1lb asparagus spears, washed and trimmed

1/2 tsp black pepper

1 1/3 cup high fiber cereal (like Fiber One)

2 tsp garlic powder

1/4 cup liquid egg substitute (like Eggbeaters)

1 tsp salt

1/4 cup whole wheat flour

Equipment:

oven

food processor

baking sheet

Cooking instruction summary:

InstructionsPreheat oven to 375°F.Place cereal, salt, pepper, and garlic powder into a food processor and pulse until finely ground and powder-like. Pour mixture into a shallow dish.Dredge cut asparagus spears in flour and shake off excess (not much flour will stick to the waxy spears, but that’s okay).Dip each spear into the liquid egg followed by the cereal mixture. Cover each spear in the cereal mixture until fully coated. Season with additional salt and pepper.Place coated spears onto a parchment lined baking sheet and spray with a light coating of cooking spray. Bake for 15 to 20 minutes or until crisp and lightlybrowned.

 

Step by step:


1. Preheat oven to 375°F.

2. Place cereal, salt, pepper, and garlic powder into a food processor and pulse until finely ground and powder-like.

3. Pour mixture into a shallow dish.Dredge cut asparagus spears in flour and shake off excess (not much flour will stick to the waxy spears, but that’s okay).Dip each spear into the liquid egg followed by the cereal mixture. Cover each spear in the cereal mixture until fully coated. Season with additional salt and pepper.

4. Place coated spears onto a parchment lined baking sheet and spray with a light coating of cooking spray.

5. Bake for 15 to 20 minutes or until crisp and lightlybrowned.


Nutrition Information:

Quickview
104k Calories
6g Protein
0.64g Total Fat
22g Carbs
60% Health Score
Limit These
Calories
104k
5%

Fat
0.64g
1%

  Saturated Fat
0.14g
1%

Carbohydrates
22g
7%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
695mg
30%

Get Enough Of These
Protein
6g
13%

Manganese
1mg
50%

Vitamin K
47µg
46%

Iron
6mg
37%

Folate
109µg
27%

Vitamin B1
0.39mg
26%

Vitamin B2
0.42mg
25%

Vitamin A
1227IU
25%

Fiber
5g
23%

Selenium
15µg
22%

Vitamin B6
0.4mg
20%

Vitamin B3
3mg
19%

Copper
0.35mg
17%

Phosphorus
171mg
17%

Magnesium
58mg
15%

Vitamin B12
0.72µg
12%

Vitamin E
1mg
11%

Zinc
1mg
11%

Potassium
387mg
11%

Vitamin C
6mg
8%

Vitamin B5
0.75mg
7%

Calcium
51mg
5%

Vitamin D
0.69µg
5%

covered percent of daily need
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