Parmesan Asparagus Fries

• doses: 4 servings
• tempo total: 30 minutes

Ingredientes

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

Instruções

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.

Informação Nutricional

• Tamanho da Dose: 5 spears
• Calorias: 110 kcal
• Gordura Total: 4 g
• Gordura Saturada: 2 g
• Colesterol: 55 mg
• Sódio: 208.5 mg
• Carboidratos Totais: 15 g
• Fibra Alimentar: 2 g
• Açúcares Totais: 2 g
• Proteína: 7.5 g