Parmesan Asparagus Fries

• 분량: 4 servings
• 총 시간: 30 minutes

재료

1 pound asparagus (about 20, tough ends snapped off, look for thicker spears)

2/3 cup seasoned panko crumbs (or gluten-free seasoned panko)

2/3 cup shredded Parmesan cheese (or dairy-free Parmesan such as Follow Your Heart)

2 tablespoons all-purpose flour (or gluten-free flour, such as cup4cup)

2 large eggs (beaten)

olive oil spray

방향

Combine breadcrumbs and Parmesan in a large shallow bowl.

Place egg and flour in another shallow bowl and whisk well.

Dip asparagus in the egg mixture, then the panko-parmesan and spray generously with olive oil.

Air Fryer Method:

Place in air fryer basket in an even layer and air fry 380F 6 to 7 minutes, flipping halfway until golden and tender.

Oven Method:

To bake, preheat the oven to 425F.

Spray a sheet pan with oil, and place breaded asparagus on the sheet pan.

Spray with oil and bake 12 to 14 minutes, turning halfway, until golden and tender.

영양 정보

• 1회 제공량: 5 spears
• 칼로리: 110 kcal
• 지방 전체: 4 g
• 포화 지방: 2 g
• 콜레스테롤: 55 mg
• 나트륨: 208.5 mg
• 탄수화물 전체: 15 g
• 식이섬유: 2 g
• 총 당류: 2 g
• 단백질: 7.5 g