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–+ servings
baked asparagus fries

Baked Asparagus Fries Recipe

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

Ingredients

  • 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.

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%)