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
Widget by spoonacular.com

 

Suggested for you

Latin Chicken and Rice Pot
Pumpkin French Toast
Salisbury Steaks With Gravy
Parmesan Zucchini and Corn
Vietnamese Banh Mi Sandwich
Spinach Almond Crostini
Seasoned Green Beans
Creamed spinach grilled cheese sandwich
Three Cheese and Chicken Stuffed Shells
Chocolate Raspberry Cupcakes
Food Trivia

An average person in the U.S. eats 35 tons of food in a lifetime.

Food Joke

1. "I'll tell you one thing. If things keep going the way they are, it's going to be impossible to buy a weeks groceries for $20." 2 "Have you seen the new cars coming out next year? It won't be long when $5000 will only buy a used one." 3. "If cigarettes keep going up in price, I'm going to quit. A quarter a pack is ridiculous." 4. "Did you hear the post office is thinking about charging a dime just to mail a letter?" 5. "The Government is wanting to get its hands on everything. Pretty soon it's going to be impossible to run a family business or farm." 6. "If they raise the minimum wage to $1, nobody will be able to hire outside help at the store." 7. "When I first started driving, who would have thought gas would someday cost 50 cents a gallon. Guess we'd be better off leaving the car in the garage." 8. "Kids today are impossible. Those duck tail hair cuts make it impossible to stay groomed. Next thing you know, boys will be wearing their hair as long as the girls." 9. "Not only that, but their music drives me wild. That `Rock Around The Clock` thing is nothing but racket." 10. "I'm afraid to send my kids to the movies any more. Ever since they let Clark Gable get by with saying `damn` in `Gone With The Wind,` it seems every movie has a `hell` or`damn in it." 11. "Not only that,but it won't be long until couples are sleeping in the same bed in the movies. What is this world coming to?" 12."Marilyn Monroe is now showing her bra and panties, so apparently there are no standards anymore." 13. "Pretty soon you won't be able to buy a good 10 cent cigar." 14. "I read the other day where some scientist thinks it's possible to put a man on the moon by the end of the of the century. They even have some fellows they call astronauts preparing for it down in Texas." 15. "Did you see where some baseball player just signed a contract for $75,000 a year just to play ball? It wouldn't surprise me if someday they'll be making more than the President." 16. "Do you suppose television will ever reach our part of the country?" 17. "I never thought I'd see the day all our kitchen appliances would be electric. They are even making electric typewriters now." 18. "It's too bad that things are so tough nowadays. I see where a few married women are having to work to make ends meet." 19. "It won't be long before young couples are going to have to hire someone to watch their kids so they can both work." 20. "Marriage doesn't mean a thing anymore, Those Hollywood stars seem to be getting divorced at the drop of a hat." 21. " I'll tell you one thing. If my kid ever talks back to me like that, they won't be able to sit down for a week." 22. "Did you know that the new church in town is allowing women to wear slacks to their service?" 23. "Next thing you know is, the government will start paying us not to grow crops." 24. "I'm just afraid that Volkswagen car is going to open the door to a whole lot of foreign business." 25. "Thank goodness I won't live to see the day when the Government takes half our income in taxes. I sometimes wonder if we are electing the best people to Congress." 26. "Why in the world would you want to send your daughter to college? Isn't she going to get married? It would be different if she could be a doctor or a lawyer." 27. "I just hate to see the young people smoking. As I tell my kids, Don't take a cigarette from ANYONE. You never know what might be in it." 28. That drive-in restaurant is convenient in nice weather, but I seriously doubt they will ever catch on." 29. "There is no sense going to Lincoln or Omaha anymore for a weekend. It costs nearly $6 a night to stay in a hotel." 30. "Anymore, no one can afford to be sick. $35 a day in the hospital is too rich for my blood." 31. "If a few idiots want to risk their necks flying across the country that's fine, but nothing will ever replace trains." 32. "I don't know about you but if they raise the price of coffee to 15 cents, I'll just have to drink mine at home." 33. "If they thi.

Popular Recipes
Cheesy Chicken and Rice Casserole

Pink When

Summer Veggie Bake

foodista.com

Cream Cheese Stuffed Chicken Breasts

Foodista

Broiled Salmon with Herb Mustard Glaze

Foodnetwork

Deviled eggs

Casaveneracion