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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Food Trivia

If you want to speed up the ripening of a pineapple, so that you can eat it faster, then you can do it by standing it upside down (on the leafy end).

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

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