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Oven Baked Asparagus Fries

Oven-Baked Asparagus Fries That Even Kids Will Love

Delicious and crispy Oven Baked Asparagus Fries that are a nutritious alternative to traditional fries, perfect for kids and gatherings.
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Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings: 4 servings
Course: APPETIZERS
Cuisine: American
Calories: 150
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Asparagus Fries
  • 1 bunch Fresh Asparagus Trim woody ends for best flavor.
  • 1 large Egg Can be substituted with a flax egg for vegan option.
  • 2 tablespoons Milk Use plant-based milk for dairy-free.
  • 1/2 cup All-Purpose Flour Gluten-free flour can be used.
  • 1 cup Panko Bread Crumbs Regular breadcrumbs can be used but won't be as crispy.
  • 1/2 cup Shredded Parmesan Cheese Nutritional yeast can be used for vegan option.
  • 2 tablespoons Olive Oil Avocado oil can be used.
  • 1 teaspoon Garlic Powder Fresh minced garlic can substitute.
  • 1 teaspoon Paprika Cayenne pepper can be added for spiciness.
  • to taste Salt & Black Pepper Adjust based on personal taste.
Optional Dipping Sauce
  • 1/2 cup Lemon Aioli Perfectly complements the asparagus fries.

Equipment

  • Oven
  • Food Processor
  • Baking Tray
  • Mixing Bowl
  • Zippered Bag

Method
 

How to Make Oven Baked Asparagus Fries
  1. Preheat your oven to 400°F (200°C).
  2. In a food processor, combine Panko breadcrumbs, shredded Parmesan cheese, garlic powder, paprika, salt, pepper, and olive oil. Process until well mixed and fragrant.
  3. Rinse the asparagus and snap off the woody ends. Pat them dry and toss in a zippered bag with all-purpose flour, ensuring they are evenly coated.
  4. In a bowl, beat together the egg and milk. Pour this mixture into the bag with the asparagus, sealing it tightly and shaking gently until each spear is evenly coated.
  5. Roll each asparagus piece in your prepared breadcrumb mixture, making sure all sides are well covered. Arrange the coated asparagus on a parchment-lined baking tray.
  6. Lightly spray the asparagus spears with cooking spray to achieve a golden brown color during baking.
  7. Place the tray in the oven and bake for 16-18 minutes, or until the fries are golden brown and crispy.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 15gProtein: 5gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 50mgSodium: 200mgPotassium: 300mgFiber: 3gSugar: 2gVitamin A: 500IUVitamin C: 15mgCalcium: 150mgIron: 1.5mg

Notes

For best results, serve hot and consider refrigerating in an airtight container for up to 3 days. Reheat in the oven for optimal crispiness.

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