Getting my kids to eat veggies is nothing short of a challenge.  Usually I have to hide pureed veggies in their meals because if they see something green on their plate they are none too impressed.  Then I made Clean Eating Zucchini Chips and low and behold they ate them all up!  I had some asparagus in the fridge that I needed to use up and I thought I would use the same principle from the zucchini chips and see if I could get them to eat something as green as asparagus.  We called them “Super Spears” and they loved them!  Next time I’ll make twice as many cause they were so good that I didn’t really want to share! LOL!

Ingredients:

  • 1 bunch of asparagus (mine had about 20 spears)
  • 2 egg whites
  • 1/4 cup whole wheat pastry flour
  • 1 cup whole wheat panko breadcrumbs
  • 1/4 cup parmesan cheese, grated
  • sea salt and pepper to taste

Preparation:

  1. Preheat oven to 425 degrees.
  2. Line a baking sheet with non stick foil and set aside.
  3. Throughly clean the asparagus under cold water (sometimes the tips can have sand particles in them so make sure you wash the tips really well) and snap off the tough ends of each asparagus spear.
  4. In a shallow bowl (make sure the bowl is long enough that you can fit the asparagus in it) add the eggs whites and lightly beat them.  Set aside.
  5. In a small bowl add the panko, flour and cheese and mix together.  Add salt and pepper as desired.  Transfer the panko mixture to a paper plate and spread the mixture evenly on the plate.

    Dip each asparagus spear in egg whites, then lay in the panko mixture and thoroughly cover

  6. Dip each asparagus spear in egg whites, then lay in the panko mixture and thoroughly coat. Place each panko covered spear on your baking sheet and make sure none of them are touching.

    Place each panko covered spear on your baking sheet and make sure none of them are touching

  7. Bake at 425 degrees for 15 minutes, or until golden brown and crispy.
  8. For extra crispy spears bake for 10 minutes at 425 degrees and then broil on high for 3-5 minutes.

Nutritional Info:

Makes 2 servings.

Serving size about 10 spears.

Nutrients per serving:  Calories: 294.5, Cal. from Fat: 42.5, Total Fat: 4.5g, Sat. Fat: 2g, Carbs: 50g, Fiber: 6g, Sugars: 1g, Protein: 16g, Sodium: 292mg, Chol: 11mg

Notes:

The asparagus crisps are best eaten right away.  You can store leftovers in the fridge and reheat them in the oven and they still taste pretty good.

Related Posts Plugin for WordPress, Blogger...
PrintFriendly
 
 

0 Comments

 

Leave a Comment

 




 
*