Panko-Crusted Asparagus Spears

Panko-Crusted Asparagus Spears could be just the dairy free recipe you've been looking for. For $1.76 per serving, this recipe covers 16% of your daily requirements of vitamins and minerals. One serving contains 190 calories, 7g of protein, and 11g of fat. This recipe serves 4. 1133 people have tried and liked this recipe. It works well as an affordable side dish. Head to the store and pick up sesame seeds, panko, sesame oil, and a few other things to make it today. From preparation to the plate, this recipe takes around 50 minutes. It is brought to you by Eating Well. Overall, this recipe earns a good spoonacular score of 78%. Similar recipes include Asparagus Spears With Egg, Asparagus Spears with Sesame, and Panko-crusted Salmon.

Servings: 4

Preparation duration: 25 minutes

Cooking duration: 25 minutes

 

Ingredients:

1 bunch asparagus (about 1 pound), trimmed

1 teaspoon chile-garlic sauce

1/3 cup low-fat mayonnaise

3/4 cup Japanese-style panko (see Notes)

2 scallions, trimmed and finely chopped

1/2 teaspoon toasted sesame oil

1/4 cup sesame seeds

2 tablespoons white miso (see Notes)

Equipment:

baking sheet

aluminum foil

oven

bowl

Cooking instruction summary:

Preheat oven to 450F. Line a baking sheet with foil; coat with cooking spray.Combine mayonnaise, scallions, miso, chile-garlic sauce and oil in a small bowl.Place asparagus in a shallow dish and toss with half the miso mixture (about 1/4 cup), making sure the asparagus is well coated.Combine panko and sesame seeds in another shallow dish. Working with one spear at a time, roll in the panko mixture and place on the prepared baking sheet, leaving a bit of room between each spear. Coat the prepared spears with cooking spray.Roast the asparagus until the coating is browned and crispy and the asparagus is tender, 20 to 25 minutes. Serve with the remaining miso mixture as a dipping sauce.

 

Step by step:


1. Preheat oven to 450F. Line a baking sheet with foil; coat with cooking spray.

2. Combine mayonnaise, scallions, miso, chile-garlic sauce and oil in a small bowl.

3. Place asparagus in a shallow dish and toss with half the miso mixture (about 1/4 cup), making sure the asparagus is well coated.

4. Combine panko and sesame seeds in another shallow dish. Working with one spear at a time, roll in the panko mixture and place on the prepared baking sheet, leaving a bit of room between each spear. Coat the prepared spears with cooking spray.Roast the asparagus until the coating is browned and crispy and the asparagus is tender, 20 to 25 minutes.

5. Serve with the remaining miso mixture as a dipping sauce.


Nutrition Information:

Quickview
189k Calories
6g Protein
10g Total Fat
19g Carbs
14% Health Score
Limit These
Calories
189k
10%

Fat
10g
16%

  Saturated Fat
1g
10%

Carbohydrates
19g
6%

  Sugar
4g
5%

Cholesterol
2mg
1%

Sodium
603mg
26%

Get Enough Of These
Protein
6g
14%

Vitamin K
72µg
69%

Copper
0.67mg
34%

Manganese
0.6mg
30%

Iron
4mg
26%

Vitamin B1
0.36mg
24%

Folate
86µg
22%

Vitamin A
938IU
19%

Fiber
4g
19%

Phosphorus
155mg
16%

Calcium
149mg
15%

Vitamin B2
0.25mg
15%

Magnesium
59mg
15%

Selenium
9µg
14%

Vitamin B3
2mg
12%

Vitamin E
1mg
12%

Zinc
1mg
12%

Vitamin B6
0.21mg
11%

Potassium
335mg
10%

Vitamin C
7mg
9%

Vitamin B5
0.42mg
4%

covered percent of daily need
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