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Baked Asparagus Fries Recipe

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baked asparagus fries

Inspired by a delicious recipe I found at SpoonForkBacon, via Pinterest, I decided to revamp her original recipe and make a healthier version of her Baked Asparagus Fries Recipe.

By making a few small changes, I was very pleased with how delicious these were! Even my picky toddler was willing to give them a try (though as soon as he bit into it and saw green, he was done). I also made a low calorie lemon garlic aioli recipe to dip them in….delicious!!

I’ll post that recipe sometime soon, so stay tuned. But baking the asparagus spears with a tasty, high fiber breading, made them very palatable and great finger food. I made this to serve as a side dish to one of my Dinner Recipes, but I’d use it as a healthy snack idea or a unique appetizer recipe.

Definitely delicious, and a great way to get in a lot of fiber. Enjoy!


baked asparagus fries

Baked Asparagus Fries Recipe

Calories127 kcal
Carbohydrates25 g
Fat0.5 g
Protein9 g
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Prep Time15 minutes
Cook Time20 minutes
Total Time35 minutes

Ingredients

Servings: 4
  • 1 lb asparagus spears - washed and trimmed
  • 1 ⅓ cup high fiber cereal - like Fiber One
  • ¼ cup liquid egg substitute - like Eggbeaters
  • 2 tsp garlic powder
  • ¼ cup whole wheat flour
  • 1 tsp salt
  • ½ tsp black pepper

Instructions

  • Preheat 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 lightly browned.

Equipment

1 Oven
1 Food Processor

Notes

When making this dish, I used Trader Joe's High Fiber Cereal, which, in my opinion, is a better and healthier version of Fiber One cereal (original). It also doesn't contain aspartame and Fiber One does.

Nutrition

Serving: 0.25 recipeCalories: 127 kcal (6%)Carbohydrates: 25 g (8%)Protein: 9 g (18%)Fat: 0.5 g (1%)Fiber: 8 g (33%)
CourseSide Dish Recipes
CuisineAmerican Recipes
DietLow Calorie Recipes, Low Fat Recipes, Vegetarian Recipes
Cooking Method: Baking Recipes
Main IngredientAsparagus Recipes
Tried this recipe?Mention @laalooshrecipes or tag #laaloosh!

Author

As your average, every day, All American woman, I look forward to sharing with you my thoughts and ideas on many different topics that interest me such as dieting, health & fitness. Trust me when I tell you that this is one site you NEED to bookmark! I have the most amazing recipes with Weight Watchers Points that you won’t believe are low calorie! As an avid Weight Watchers follower, I have learned so many helpful tips and tools over the years that I am eager to share.

4 Comments

  1. lizzerz Reply

    5th ingredient down wheat flour… you put the asparagus in flour first then dip it in egg then the cereal! :)

  3. Margaret Jones Reply

    the instructions say ‘flour,’ yet there is no flour mentioned in the ingredients – was this supposed to be ‘fiber one?’

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